NutraChamps Blog

Tag: gut health

  • Low Energy Strategies: 5 Ways to Fight Fatigue

    Low Energy Strategies: 5 Ways to Fight Fatigue

    If your energy levels feel stuck on low—even after a full night’s sleep—you’re not alone. These days, running on empty has become a new norm for many of us. Whether it’s that mid-afternoon crash, the morning struggle to get out of bed, or just the constant feeling of “meh,” fatigue has a sneaky way of showing up and stealing your spark. And while grabbing another coffee might seem like the easiest fix (no judgment—we’ve all done it), that temporary energy boost isn’t getting to the root of the problem. 

    Truth is, more often than not, your energy levels are connected to deeper lifestyle factors: nutrition, digestion, sleep quality, and even how much natural light you’re exposed to each day. The good news? Small, consistent changes can make a big difference. Whether you’re hitting a mid-afternoon slump or struggling to wake up early, here are five natural ways to fight fatigue and feel more energized throughout the day. 

    1. Getting Morning Sun & Limiting Blue Light

    Your energy starts with your circadian rhythm, your body’s natural clock. Getting sunlight on your skin and in your eyes early in the day helps regulate this rhythm, supporting cortisol production (your “get-up-and-go” hormone). At night, exposure to artificial blue light (on your skin and through your eyes) can suppress melatonin, making it harder to get restorative sleep. Try stepping outside within 30 minutes of waking and dimming lights or wearing blue light blockers an hour before bed, to help your body wind down naturally.

    2. Boosting Low Iron

    Low iron is a common and often overlooked cause of fatigue, especially in menstruating women. Iron plays a vital role in oxygen transport. So when you’re low, your cells don’t get the fuel they need to function efficiently. If you’re constantly tired, cold, or short of breath, it might be worth checking your iron and ferritin levels with your healthcare provider. Iron-rich foods like leafy greens, red meat, and lentils can help.  Some individuals may also benefit from taking iron supplements.

    3. Adding Protein to Every Meal & Snack

    Energy crashes often come from blood sugar roller coasters. One way to stabilize your blood sugar and energy is by adding protein to every meal and snack. Protein slows digestion and helps keep you full and focused for longer. Try pairing fruit with a clean nut butter, or swap your morning toast for eggs or a protein smoothie. These small tweaks can make a big difference in how steady and energized you feel throughout the day.

    4. Supporting Your Gut Health

    Your gut plays a role in how energized or drained you feel. When digestion is off, your body has to work harder to break down food and absorb nutrients, which leaves you feeling sluggish. For some people, things like bloating, gas, or irregularity can indicate that certain foods aren’t being digested well. If you suspect certain foods are draining your energy, working with a practitioner to identify and resolve your triggers could be a game-changer. Pair that with habits like staying hydrated, and including fermented foods or gentle probiotics to support smoother digestion.

    5. Replenishing Nutrients Burned by Stress

    Chronic stress can leave you feeling overwhelmed with low energy. That’s because stress uses nutrients like magnesium, B vitamins, and vitamin C – nutrients essential for energy production and nervous system regulation. When constantly stressed, our body burns through these reserves, leading to fatigue. Supporting your body with nutrient-rich whole foods and supplementation can help restore balance and reduce the crash that often follows prolonged stress.

     

    Fatigue doesn’t always require drastic changes.  Often, it’s a matter of supporting your body in simple, consistent ways. From sunlight and sleep to iron and digestion, daily choices can result in more energy.  Start small, stay curious, and notice what your body needs to thrive.

  • Seven Simple Ways to Get More Fiber In Your Diet!

    Seven Simple Ways to Get More Fiber In Your Diet!

    Let’s talk about bowel movements – A topic that isn’t so sexy to discuss but is very necessary for the quality of our lives. What many people do not realize is that our stool actually gives us indication into the state of our health. Bowel movements are one of the main ways in which waste gets eliminated from the body, specifically through the colon. When it comes to a “normal” frequency for bowel movements, a number doesn’t quite exist because everyone’s normal can look different. One thing is for certain though, constipation is far too common in the United States. While there are multiple reasons as to why a person may be struggling with constipation, one of the most common is that they’re lacking enough fiber in their diet.

    Men and women require 25 to 38 grams of fiber daily, but most Americans are only getting about 16 to 17 grams on average!

    This didn’t used to be as much of an issue as it is now since our ancestors would snack on a lot more fruits, veggies, nuts, beans, and seeds. In present day, many of these fiborous foods have been replaced with an ultra-process diet instead. 

    This is a definite health concern since a low fiber diet can be linked to different ailments such as IBS, heart disease, and even some cancers. The good news is that there are a variety of ways to improve the amount of fiber you intake! Not only will you start to feel better but it can even improve the health of your skin and help you to lose weight. 

    If you want to know about some of the best ways you can get more fiber in your diet and benefit your overall health, keep on reading! 

    1. Eat more fruits!

    Starting off the list strong we had to mention the importance of eating enough fruits. Many fruits contain plenty of fiber among other beneficial compounds our bodies need such as minerals, vitamins, and antioxidants. Also known as nature’s candy, there are such a wide variety of fruits that help keep things going in the digestive system. Although all fruits are a good source of fiber, there are some that have even more than the others.

    A few examples include:

    • Avocado: 9 grams per fruit
    • Raspberries: 8 grams per cup
    • Blackberries: 8 grams per cup
    • Pomegranate: 7 grams per cup of seeds
    • Kiwi: 5 grams per cup 

    A great way to ensure you’re getting a solid combination of fruits in a delicious way is by making a fruit salad! Just cut up some of your favorite fiber rich fruits and eat them all together. One of the best ways to start the day is with a nice bowl of some fresh fruit. You’ll feel hydrated, refreshed, and nourished after a good night’s sleep. Just make sure to have a protein source shortly afterwards for balance and to stay full!

    2. Popcorn

    Did you know that one of the ultimate movie night snacks actually happens to be high in fiber too? Just one serving of air popped popcorn contains 15 percent of the amount of fiber that people need per day. The great thing about popcorn is that it’s also a low calorie food, especially when you make your own homemade without the use of fats or oils. Eating popcorn can keep the bowel movements regular and can even prevent constipation from occurring. 

    One tip is to make sure that you drink enough water with high fiber sources like popcorn. Without the adequate amount of water alongside fiber it can turn it to gel and make it a lot harder to digest. This can make stool become too bulky and harder to pass. 

     3. Lentils

    Coming in at our third option for high fiber foods are lentils! This small but mighty plant-based legume is low in fat and packs a fibrous punch! Just one cup of lentils contains 15.6 grams of fiber! Another notable mention is that lentils are extremely nutritious and contain B vitamins, magnesium, zinc, and potassium. 

    There are different types of lentils that vary in size, color, and texture. Some of the varieties available include brown lentils, French lentils, Green, Yellow, Red, and beluga! Each of these varieties have distinct characteristics and keep you feeling satiated and full! 

    There are many great ways to enjoy lentils, you can add them into curries, soups, stews, salads, and bowls! 

    Here is a great resource for you to browse through if you want some interesting ways to use lentils: PickupLimes.

    4. Sweet potato

    Rich in orange and prominent in the antioxidant, beta carotene, sweet potatoes are an amazing option when it comes to getting enough fiber. They’re so versatile and can be eaten boiled, steamed, baked, and even fried. One cup of baked sweet potato with the skin provides 6.6 grams of fiber! 

    Sweet potatoes contain both soluble and insoluble fiber, both play an important role in a healthy digestive system as they’re necessary for different purposes. Soluble fiber dissolves in water to form a gel-like material, this can help to lower cholesterol and glucose levels. On the other hand, insoluble fiber works to speed the passage of stool through the intestines and adds bulk to it. 

    Not only are sweet potatoes this excellent source of fiber but they also contain many helpful vitamins and minerals which have been shown to directly benefit our vision, brain function, and the immune system!

    5. Whole grains

    Did you know that grains such as Bulgur, Quinoa, Whole Wheat, Brown Rice, Buckwheat, and Couscous are rich in nutrients and contain high levels of bran? Bran is the outer coating and shell of a grain which is very high in fiber! Whole grains also contain the endosperm and the germ which are the other two parts that make up the kernel alongside bran. All of these parts have their own unique benefits and provide important health benefits! 

    Not only will eating enough whole grains provide you with fantastic dietary fiber, but they also supply B vitamins, protein, magnesium, iron, phosphorus, and Vitamin E!

    6. Chia seeds

    Who would have thought that a seed so small could pack such a mighty punch? Chia seeds are an incredible option for supporting constipation as they contain insoluble fiber which helps to create bulky and soft stool. Around 2 1/2 tablespoons of chia seeds comes in at just around 10 grams of fiber! 

    Chia seeds contain the antioxidants quercetin and caffeic acid which support heart health and even inflammation in the body. Chia seeds are filling and can also be made into chia pudding and topped with nuts, seeds, berries, or any other topping of choice. This is amazing as a quick breakfast on the go and even a snack! 

    To make the base of a delicious chia pudding it really only takes three simple ingredients: a milk of choice, maple syrup or sweetener of choice, and the chia seeds themselves! 

    7. Flaxseed

    Flax has been cultivated and grown for thousands of years. In Asia, it even had a role in Ayurvedic medicine! The nutrients in flaxseed are phenomenal! This plant-based crop provides healthy fats, antioxidants, and of course, fiber. 

    Ground flaxseed is an easy way to add onto your fiber needs since it’s versatile and can be sprinkled onto oatmeal, salads, or even added in smoothies. 

    A great alternative to marine products, flax is one of the richest sources of plant-based omega 3. There are multiple benefits of omega 3’s including skin health and blood pressure control. 

    As recommended earlier, it’s always important to drink enough water when consuming flaxseed! 

    Getting enough fiber in your everyday diet doesn’t have to be complicated as there are so many readily available whole food options at our local grocery store! In order for our bodies and mind to thrive and feel best, what we consume is very important. By starting to slowly add more fruits, fiber packed vegetables, seeds, and whole grains into your diet you can start to see an improvement in your digestion and bowel movements! 

    If you’ve made it this far, we would love to know your feedback and which fiber source is your favortite! Let us know below!

  • The Benefits of Prebiotics for Ultimate Gut Health

    The Benefits of Prebiotics for Ultimate Gut Health

    Whether you’re a gut health enthusiast or just looking to improve bloating and digestion, prebiotics could make a huge different! Keeping that tummy happy isn’t as difficult as it seems..So let’s dive into the realm of why prebiotics are important for our gut and overall health!

    The Power of Prebiotics:

    Now, you may be wondering, “What are prebiotics, and why are they so important?” Well, prebiotics are like the unsung heroes of our digestive system. They are a type of dietary fiber that our bodies can’t digest, but they serve as food for the good bacteria in our gut, known as probiotics. By nourishing these friendly bacteria, prebiotics help to maintain a healthy balance in our gut microbiota, which can lead to a plethora of benefits.

    Happy Tummies, Happy Lives:

    Picture this: You’re at a party, enjoying delicious food and great company. Suddenly, your tummy starts feeling offbeat, and you find yourself doing the uncomfortable “food dance.” Now, imagine a world where this dance is replaced with smooth moves and happy tummies. That’s where prebiotics come in!

    By promoting the growth of beneficial bacteria in our gut, prebiotics can enhance digestion, reduce bloating, and ease discomfort. Foods like bananas, onions, garlic, and asparagus are rich in prebiotics, allowing you to shimmy through life with a content and harmonious tummy.

    A Healthy Gut, a Strong Immune System:

    Did you know that around 70% of our immune system resides in our gut? It’s true! A diverse and well-balanced gut microbiota can help bolster our immune defenses. By supporting the growth of probiotics, prebiotics can strengthen our immune system, reducing the risk of infections and improving overall health.

    You can find prebiotics in various foods, such as whole grains, legumes, and chicory root. Sprinkle some oats on your yogurt, toss chickpeas into your salad, or sip on a cup of hot cocoa made with chicory root. Your immune system will begin to thrive!

    Mood-Boosting Benefits:

    Have you ever felt a rush of happiness after a satisfying meal? Well, your gut might have had something to do with it! Emerging research suggests that there’s a strong connection between our gut and our brain, often referred to as the gut-brain axis. A healthy gut microbiota can positively impact our mood and mental well-being.

    Some prebiotic-rich foods, like dark chocolate and flaxseeds, have been found to enhance the production of feel-good neurotransmitters like serotonin. So, go ahead and treat yourself to a square of dark chocolate or sprinkle some flaxseeds on your morning cereal. Your taste buds and your mood will thank you!

    In a world where happy tummies are a cherished goal, prebiotics take center stage as the unsung heroes of gut health. By nourishing our friendly bacteria, prebiotics keep our digestive system dancing to a smooth rhythm. From promoting better digestion to supporting a strong immune system and even boosting our mood, the benefits of prebiotics are truly awe-inspiring.

    So let’s raise a glass of kombucha and toast to prebiotics—nature’s secret weapon for a happy and harmonious gut. Remember to include prebiotic-rich foods like bananas, onions, garlic, whole grains, legumes, and chicory root in your diet. Your gut and your taste buds will be doing a joyful jig in no time!

    Sources:

    1. Gibson GR, Hutkins R, Sanders ME, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502.

    2. Roberfroid M, Gibson GR, Hoyles L, et al. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010;104 Suppl 2(Suppl 2):S1-S63.

    3. Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92. doi:10.3390/foods8030092.

     
  • Support Your Gut Using Digestive Enzymes

    Support Your Gut Using Digestive Enzymes

    Ah, the mysterious world of the gut—a place where the battle between good and bad bacteria rages on, where food is transformed into fuel, and where a little too much “gurgling” can turn your day into a symphony of discomfort. If you’ve ever suffered from pesky gut issues like IBS (Irritable Bowel Syndrome) or other digestive concerns, don’t sweat it! We’re about to introduce you to the superheroes of the digestive system—digestive enzymes! Buckle up, because we’re diving into a world where gut health reigns supreme.

    Say hello to NutraChamps and their remarkable digestive enzymes. These little powerhouses are about to change the way you view your gut, with benefits that reach far beyond what meets the eye (or the stomach, in this case).

    So, let’s embark on this delightful journey of digestion together..

    1. The Breakdown Masters: Digestive enzymes are like the master chefs of the gut. They specialize in breaking down complex food molecules into smaller, more manageable pieces, ensuring your body can absorb and utilize all the nutrients it needs. Just imagine them as tiny ninjas, slicing and dicing those stubborn proteins, carbohydrates, and fats into easily digestible morsels. With their help, your gut becomes an efficient assembly line, ready to extract every ounce of goodness from your meals.

    2. Bye-Bye Bloating: One of the common gut issues we face is bloating—an unwelcome guest at any dinner party. Digestive enzymes, however, have a knack for taming the bloat. By aiding in the efficient breakdown of food, they reduce the likelihood of undigested particles fermenting in the gut. Translation: less bloating, more comfort, and the freedom to rock your favorite outfits without feeling like you’re smuggling a balloon under your shirt!

    3. Quelling the Gut Symphony: Remember those embarrassing moments when your gut decided to belt out a symphony of gurgles and rumbles? Well, digestive enzymes are here to lend a helping hand (or rather, a helping enzyme). By enhancing the digestion process, they minimize the chance of gas production and reduce those awkward sounds that turn heads faster than a bad haircut. So, bid farewell to the unexpected concert hall in your belly and enjoy the sweet sound of silence!

    4. IBS, Be Gone! IBS can feel like a lifelong battle with your own digestive system, but digestive enzymes can be your trusty sidekick in this fight. Research suggests that certain enzymes, like alpha-galactosidase and lactase, can alleviate symptoms of IBS, such as abdominal pain, bloating, and irregular bowel movements. So, while IBS may try to rain on your parade, digestive enzymes will be there with an umbrella and a superhero cape, ready to save the day!

    Your gut is a fascinating ecosystem, and when it’s happy, you’re happy. By incorporating digestive enzymes into your routine, you can unlock a world of benefits that go beyond just easing digestive discomfort. From banishing bloating to silencing the gut’s symphony, these little superheroes can help you reclaim control over your gut health. And remember, at NutraChamps we offer digestive enzymes to save the day!

    Sources:

    • Ladas SD, et al. (2001). A randomized, double-blind, placebo-controlled study of the importance of enzyme supplementation in celiac patients.
    • Bijkerk CJ, et al. (2009). Soluble or insoluble fiber in irritable bowel syndrome in primary care? Randomized placebo-controlled trial.
    • Annaházi A, et al. (2014). A pilot study on faecal MMP-9: a new noninvasive diagnostic marker of colorectal cancer.
    • Viera Moraes Silva V, et al. (2017). Digestive enzymes supplementation in gastrointestinal diseases.
    • Adike A, et al. (2021). Efficacy of Digestive Enzymes in Functional Bowel Disorders: A Systematic Review and Meta-analysis.
     
  • Gut Check: The Best Colon Health Supplements

    Gut Check: The Best Colon Health Supplements

    We all know how important it is to take care of our gut health. After all, a healthy gut means a happy life. And when it comes to gut health, the colon plays a vital role. It’s responsible for removing waste and toxins from our body and keeping our digestive system functioning properly. But with the abundance of junk food and unhealthy eating habits, our colon health can take a hit. That’s where colon health supplements come in. In this blog post, we’ll dive into the best colon health supplements and how they can benefit your gut.

    The Best Colon Health Supplements:

    1. Probiotics

    Probiotics are live bacteria and yeasts that are beneficial for our gut health. They help restore the natural balance of bacteria in our digestive system, which can be disrupted due to poor diet or medication. Probiotics also improve digestion and boost our immune system. You can find probiotics in fermented foods like yogurt, kefir, and kimchi, or take them in supplement form.

    1. Fiber

    Fiber is essential for a healthy colon. It helps move waste through our digestive system and prevents constipation. Fiber also feeds the good bacteria in our gut and reduces inflammation. You can get fiber from fruits, vegetables, whole grains, and legumes.

    1. Magnesium

    Magnesium is a mineral that plays a crucial role in colon health. It helps regulate muscle contractions in the colon, which can prevent constipation and improve bowel movements. Magnesium also reduces inflammation and supports healthy digestion. You can find magnesium in leafy greens, nuts, seeds, and whole grains.

    1. Digestive Enzymes

    Digestive enzymes help break down food and absorb nutrients in our digestive system. They also reduce inflammation and improve digestion. Digestive enzymes can be found in foods like pineapple, papaya, and ginger, or taken in supplement form.

    1. Colon Cleanse Supplements

    Colon cleanse supplements are designed to help flush out toxins and waste from the colon. They typically contain ingredients like psyllium husk, senna leaf, and cascara sagrada, which promote bowel movements and improve digestion. NutraChamps has a colon cleanse supplement that includes these ingredients, as well as aloe vera, licorice root, and ginger. This supplement supports healthy digestion and promotes regular bowel movements.:

    Taking care of our colon health is crucial for our overall well-being. Probiotics, fiber, magnesium, digestive enzymes, and colon cleanse supplements are all great options for improving gut health. Remember to always consult with a healthcare professional before starting any new supplements. And if you’re looking for a high-quality colon cleanse supplement, NutraChamps has got you covered with their effective and natural formula.

    Sources:

    1. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Salminen, S. (2014). Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.

    2. Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

    3. DiNicolantonio, J. J., & O’Keefe, J. H. (2018). Magnesium and vitamin D for constipation: mechanisms and clinical use. Journal of clinical gastroenterology, 52(10), 824-829.

    4. Lomer, M. C., & Parkes, G. C. (2008). The microbiology

  • Healthy Gut, Happy Life: The Importance of Probiotics

    Healthy Gut, Happy Life: The Importance of Probiotics

    Probiotics may sound like something out of a sci-fi movie, but these little guys are more like superheroes for your gut! Yup, you heard it right – probiotics are the good bacteria that help keep your gut healthy and happy. But what are probiotics, and why are they important? Let’s find out!

    What are probiotics?

    Probiotics are live microorganisms that live in your gut and help to maintain a healthy balance of good bacteria in your digestive system. Think of them as the good guys that help fight off the bad guys. They are found in foods like yogurt, kefir, kimchi, sauerkraut, and other fermented foods.

    Why are probiotics important?

    Probiotics have a ton of benefits for your overall health. Here are just a few of them:

    1. Digestive health: Probiotics help to maintain a healthy balance of bacteria in your gut, which can help to prevent digestive issues like diarrhea, constipation, and bloating.

    2. Boosts the immune system: Believe it or not, your gut health is directly linked to your immune system. Probiotics can help to improve your immune system by increasing the production of antibodies and boosting the activity of white blood cells.

    3. Mental health: Probiotics have been linked to improved mental health by reducing symptoms of depression, anxiety, and stress.

    4. Skin health: Probiotics can help to improve your skin health by reducing inflammation and improving the overall health of your skin.

    So, if you want to feel good from the inside out, it’s important to take care of your gut health, and that’s where probiotics come in!

    NutraChamps has got you covered! Now that you know how important probiotics are, you’re probably wondering how you can get more of them into your diet. Luckily, NutraChamps has a couple of products that contain probiotics!

    Their super greens contain an impressive 10 billion CFU probiotic blend, and their super greens antioxidant contains a 5 billion CFU probiotic blend!

    Probiotics may be small, but they sure are mighty! From improving your digestive health to boosting your immune system, these little guys have a ton of health benefits. So, if you’re looking to improve your overall health, it’s time to start taking care of your gut. Here’s to happy guts and healthy bodies!

    Sources:

    • “What are Probiotics?” Harvard Health Publishing, Harvard Medical School, health.harvard.edu/nutrition/what-are-probiotics
    • “9 Health Benefits of Probiotics That You Should Know About.” Healthline, 14 Aug. 2020, healthline.com/nutrition/8-health-benefits-of-probiotics
    • “Probiotics for Mental Health.” Harvard Health Blog, Harvard Medical School, 14 Apr. 2020, health.harvard.edu/blog/probiotics-for-mental-health-2018052513846
    • “The Role of Prebiotics and Probiotics in Gut Health.” Academy of Nutrition and Dietetics, 2017, eatright.org/food/vitamins-and-supplements
     
     
     
  • The Benefits of Senna Leaf for Your Digestive System

    The Benefits of Senna Leaf for Your Digestive System

    Ah, the colon! That often-overlooked part of our digestive system that’s responsible for extracting water, salt, and nutrients from indigestible food, and converting it into waste. It’s a dirty job, but someone’s gotta do it! And when it comes to keeping your colon healthy, there’s one ingredient you don’t want to overlook: Senna leaf.

    Benefits of Senna Leaf for the Colon:

    Now, you might be wondering what Senna leaf is and what it does for your colon. Senna leaf is an herb that has been used for centuries as a natural laxative. It contains compounds called sennosides that stimulate the muscles in your colon to move waste out of your body. Here are some of the benefits of consuming Senna leaf for your colon:

    1. Relieves constipation: If you’ve ever experienced the discomfort of constipation, you know how important it is to get things moving again. Senna leaf can help by stimulating your colon muscles to contract and move waste out of your body. It’s a gentle and natural way to relieve constipation without harsh chemicals or synthetic laxatives.

    2. Detoxifies the colon: Your colon is responsible for removing toxins and waste from your body. If it’s not working properly, those toxins can build up and cause a host of health problems. Senna leaf can help detoxify your colon by promoting regular bowel movements and flushing out harmful substances.

    3. Improves digestion: When waste builds up in your colon, it can interfere with the absorption of nutrients from your food. Senna leaf can help improve digestion by keeping your colon clear and allowing nutrients to be absorbed more efficiently.

    4. Boosts immune system: Did you know that your gut health is closely linked to your immune system? A healthy colon can help keep your immune system strong and fight off infections. Senna leaf can help keep your colon healthy by promoting regular bowel movements and removing harmful toxins.

    NutraChamps Colon Cleanse:

    Now that you know the benefits of Senna leaf for your colon, you might be wondering how to get more of it in your diet. Luckily, NutraChamps has a supplement called Colon Cleanse that includes Senna leaf as well as other natural ingredients to support digestive health. Here are some of the key ingredients in Colon Cleanse:

    1. Senna leaf: As we’ve already discussed, Senna leaf is a natural laxative that can help relieve constipation, detoxify the colon, and improve digestion.

    2. Psyllium husk: Psyllium husk is a soluble fiber that can help regulate bowel movements and promote regularity. It also helps absorb water in the colon, making waste easier to pass.

    3. Aloe vera: Aloe vera has anti-inflammatory properties that can help soothe the lining of the digestive tract. It can also help regulate bowel movements and promote regularity.

    4. Lactobacillus acidophilus: This probiotic strain can help maintain a healthy balance of bacteria in the gut. It can also help improve digestion and boost the immune system.

    In conclusion, Senna leaf is an herb with a long history of use as a natural laxative. It can help relieve constipation, detoxify the colon, improve digestion, and boost the immune system. NutraChamps Colon Cleanse is a supplement that includes Senna leaf as well as other natural ingredients to support digestive health. So, the next time you’re looking to give your colon a little TLC, consider adding Senna leaf to your diet with NutraChamps Colon Cleanse. Your colon will thank you!

     
     
     
     
     
  • Apple Cider Vinegar- Pungent in Taste, Powerful in Benefits

    Apple Cider Vinegar- Pungent in Taste, Powerful in Benefits

    Say goodbye to bland salads and boring marinades, because apple cider vinegar is here to spice up your life! But don’t let its delicious tangy flavor fool you – this pantry staple is packed with health benefits that will have you reaching for the bottle (or a capsule) again and again.

    Research has shown that consuming apple cider vinegar can help with weight loss, lower blood sugar levels, and improve heart health (1, 2, 3). It’s also been found to have antimicrobial properties, making it a great addition to your immune-boosting arsenal (4). And if you’re someone who can’t stand the taste of vinegar, NutraChamps offers Apple Cider Vinegar capsules as a convenient alternative to enjoy the benefits.

    The benefits don’t stop there – apple cider vinegar has also been found to improve digestion by increasing stomach acid production (5), reduce symptoms of acid reflux (6), and even improve skin health by reducing inflammation and fighting acne-causing bacteria (7).

    Another great benefit of consuming apple cider vinegar is that it can help to balance the pH levels in the body, which can improve overall health. A pH balanced body can help to maintain a healthy gut, boost energy levels, support the immune system and promote healthy digestion.

    So whether you’re looking to improve your weight loss efforts, boost your immune system, or just add some flavor to your meals, apple cider vinegar is the way to go. With NutraChamps Apple Cider Vinegar capsules, you can enjoy all the benefits without the strong taste.

    References:

    1. Kondo, T., Kishi, M., Fushimi, T., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), 1837-1843.
    2. Johnston, C. S., Buller, A. J., & Swank, C. (2007). Vinegar and peanut products as complementary foods to reduce postprandial glycemia. Journal of the American Dietetic Association, 107(7), 1296-1300.
    3. Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes care, 27(1), 281-282.
    4. Hlebowicz, J., Darwiche, G., Björgell, O., & Almer, L. O. (2007). Effects of vinegar on blood glucose levels. Bioscience, biotechnology, and biochemistry, 71(8), 1892-1897.
    5. Daugherty, C. J., & Lee, Y. (2018). The effect of vinegar on gastric acid and glucose metabolism. Journal of diabetes research, 2018.
    6. Davenport, J. R., & Bailey, R. (2018). The effects of vinegar on acid reflux. Journal of the Academy of Nutrition and Dietetics, 118(5), 796-805.
    7. Ozgoli, G., Selselei, E. A., Mojab, F., & Majd, H. (2009). A randomized controlled trial of the effect of topical vinegar on the severity of pain and dyspareunia in patients with vulvodynia. Journal of lower genital tract disease, 13(3), 174-177.
     
     
     
  • What is Gut Dysbiosis?

    What is Gut Dysbiosis?

    Since the early 2000s, there has been more and more talk about the Gut-Brain connection/axis. 

    Not only that. You also may refer to it as butterflies in your stomach, gut instinct, gut-wrenching, and more to portray different human emotions. 

    I’ve been particularly interested in this lately because I’ve come across a bunch of literature about the gut-brain connection and how this can affect your mental health. Because of the pandemic and the constant lockdowns, I’ve had time to delve further into this topic, but I’ve also had a lot of time to notice my specific ailments! Some of these include depression, lethargy, anxiety, mood swings, dry skin, acne, and joint pain. 

    In the past couple of years, I had been self-medicating or covering these issues up with medication, diet changes, and topical creams. Little did I know, these changes, although positive, may not have been the right choices for me. Let’s dig a little deeper into what the gut-brain connection entails and how we can take back our health from the inside-out.

    What are Gut Microbes?

    We have more bacteria in our gut than we have cells in our body!

    The collection of bacteria (as well as archaea and eukarya) colonizing the GI tract is termed the ‘gut microbiota’ and has co-evolved with the host over thousands of years to form an intricate and mutually beneficial relationship. <3

    For the most part, we get our bacteria simply from being born vaginally. We would still be exposed to bacteria if born by C-section, but these will be bacteria from the hospital or from the skin. cartoon body on green background containing microbes

    Factors such as infection, mode of food provision (breastfed or formula), stress, and antibiotic use can also impact how your gut bacteria can influence the brain.

    There is a life-long symbiotic relationship between bacteria and the host (your body!).

    The number of microorganisms inhabiting the GI tract has been estimated to exceed approximately 10 times more bacterial cells than the number of human cells and over 100 times the amount of genomic content (microbiome) as the human genome! The microbiota offers many benefits to us, through a range of physiological functions such as strengthening your gut integrity or shaping the intestinal epithelium, creating energy, protecting against pathogens, and regulating your immunity.

    cartoon bacteria textWhat might I experience if I have Dysbiosis?

    There are three significant categories of dysbiosis: loss of beneficial organisms, excessive growth of potentially harmful microorganisms, and loss of overall microbial diversity. 

    Many illnesses can result from your homeostatic equilibrium of bacteria being thrown off. This good bacteria helps to keep your gastrointestinal tract healthy and free of potentially pathogenic bacteria. 

    Any of the disruptions mentioned in the section above could lead to chemical sensitivities, periodontal disease, inflammatory bowel disease, chronic fatigue syndrome, obesity, cancer, colitis, and bacterial vaginosis.

    How can I address and repair Gut Dysbiosis?

    Diagnosing gut issues can be difficult. Because everything seems to be connected, it is common to bebright salad misdiagnosed a few times before getting the correct diagnosis. 

    I won’t be talking about treatments in this section. Keep reading if you want to learn how to treat Gut Dysbiosis. Instead, I will talk about ways to address it so that you can work toward a healthier gut – whether you decide to go with medical interventions or not (below).

    Here’s a list of things you can incorporate everyday as a preventative measure to make sure you are taking good care of your gut:

    • Take probiotics or eat fermented foods: Try a nice sauerkraut, a spicy kichi, or a fizzy kefir. If you want to test out a probiotic, anything that is fermented and contains little sugar is a great start.
    • Consume prebiotic fiber: This goes really well with probiotics, as it helps to feed the good bacteria in your GI tract. It can be found in foods like asparagus, bananas, whole grains, and garlic.
    • Eliminate or decrease sugar consumption: Sugar could be the cause of gut dysbiosis (imbalance of your gut microbes). It feeds the bad bacteria in your gut – this goes for real sugar and artificial sweeteners, because they could negatively impact your blood glucose levels.
    • Reduce Stress: Get on a good sleep schedule, get good quality sleep, and reduce environmental and psychological stress. 
    • Avoid antibiotics: I know that sometimes they are needed, so if you are given them by a doctor to combat a bacterial infection, please take them. However, overuse could lead to long-term problems. Antibiotics are damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria. 
    • Exercise regularly: Of course I would tell you to exercise! It helps everything! It can also help contribute to good heart health and weight loss/maintenance, which has been shown to improve gut health. Aim to move a little bit each and every day.
    • Change your products: Some of us may be more sensitive than others, or some of us may not realize the impact that cleaning products and our toiletries can have on our skin or in our bodies. Just like antibiotics, disinfectant cleaning products can also disrupt our gut microbiota.

    Treatments

    That’s right! You can treat Dysbiosis with medical interventions, but your options are not going to be very glamorous.

    Here are 3 options I’ve found through my research that can help treat Dysbiosis:

    • Probiotics: This is a great option as a preventative measure as well as a treatment. Probiotics are defined by the World Health Organization as “live microorganisms, which when administered in adequate amounts, confer a health benefit on the host”. This is basically the good bacteria our bodies are craving.

    One of the major advantages of taking probioticswoman with facemask and goggles (for dysbiosis or not) is that they can help to suppress inflammation in your microbiome and disrupt colonization by pathogens (the bad guys!). Not only could probiotics help with dysbiosis, but they can also help those who use excessive amounts of antibiotics, those with IBD, obesity, diabetes, cardiovascular disease, and many other ailments. However, many of these are related and can cause one another.

    Probiotics can help introduce or reintroduce helpful gut bacteria into a weak dysbiotic microbiome. Not only are probiotics great for instituting anti-inflammatory properties, but they also improve your immune cell function.

    Probiotics have proven to influence the homeostatic balance of the intestinal microbiota, which is pretty incredible but keep in mind, we all need different amounts and types of probiotics. There is no one size fits all, and you may want to discuss this with your doctor or a naturopath. When I went to see my naturopath for mood imbalances and fatigue, we determined I only needed 1 strain at a dose of 20-50 billion Colony Forming Units (CFU), however, you will find many products in the market that contain up to 100 billion CFU of several different strains.

    Two really popular strains are Lactobacillus and Bifidobacterium. You will likely see these added into foods or in supplements. 

    • Antibiotics: Yes, this is the opposite of what I just wrote in my last point. So why am I suggesting it?

    Depending on your body, your doctor may suggest you try a broad-spectrum antibiotic to treat your dysbiosis, especially if it has a low impact on your intestinal gut microbiome.

    A popular antibiotic for this is called Rifaximin. Avoid long-term use of antibiotics, as this can cause the opposite of the intended effect and actually destabilize the gut microbiome, resulting in promoting the outgrowth of antibiotic-resistant pathogenic bacteria (the bad guys!).

    • Fecal microbiota transplant (FMT): That’s right. This is a fecal transplant.

    It’s an experimental treatment that has resolved 80-90% of dysbiosis-related infections caused by recurrent C. difficile (a strain of bacteria) infections that do not respond to antibiotics in randomized, controlled clinical trials.

    I won’t get too into it, because I don’t think this is a viable solution for many of my readers, but it’s actually a pretty ground-breaking treatment, so I’ll leave a link to more info here. Please speak to a medical professional if you feel you need to go this route.

    Conclusion

    If you’d like more resources, here are some books you may want to pick up from your local library or book store:

    Or these videos! These mention topics I didn’t cover in this blog and are very interesting! A lot of preventative measures are discussed in the following videos.

    Resources: