Cardea Integrated Health.

Don’t get me wrong, I LOVE my morning . But is it good for my ?

Well, according to a growing body of research, there is evidence that your morning caffeine hit may positively influence your – gut bacteria – leading to better overall and even a longer life.

A 2023 study published in the journal ‘Nutrients’ showed the richness of the microbiome to be higher with regular coffee drinkers, who had increased numbers of the helpful Alistipes and Faecalibacterium types (thought to have preventative effects against liver fibrosis and cardiovascular illness), and lower levels of the harmful Erysipelatoclostridium, which causes gut problems.

Coffee also contains plant compounds called , a category of compounds naturally found in plant foods that act as an anti-inflammatory antioxidant. According to the researchers, these can help reduce the risk of cancer by neutralising harmful free radicals, the chemicals that damage cells.

But there is a catch to these healthy gut guys. You will need to consider ditching the milk and going naked (black). Milk of any kind has been shown to impede the absorption of polyphenols. So, while you still get your soothing morning hit, you could be limiting some of the health benefits of caffeine.

As always, find a good local (to you) organic option.

Food labels can be deceiving and misleading. If you must eat foods that are contained in packaging, a simple approach is to ignore health claims on the front of packets and do your research on the listed ingredients.

Food marketing is designed to lure us into buying the product using sneaky claims or terms like; organic, no added or low sugar, light, natural, low calorie, low fat, low carb.

Ingrediants are listed by quantity with highest amounts first. Try looking for products that list whole foods as the first 3-4 ingredients and be skeptical of foods with long lists of ingredients.

Be aware of serving sizes listed on packaging. Manufacturers often list a much smaller amount than what most people consume in one setting. It can deceive us into thinking that the food has fewer calories and less sugar.

Sugar goes by various names — many of which you may not recognize. These include cane sugar, invert sugar, corn sweetener, dextran, molasses, malt syrup, maltose, and evaporated cane juice.

IRGNORE HEALTH STAR RATINGS. these are not an accurate representation of healthy food. These rates are calculated using a mathematical algorithm. The rating system is also not a mandatory requirement on packed foods. Manufactures also choose which items calculate the best star rating to market more effectively.

LETS TALK ABOUT POO- How can the health of our gut microbiome impact our risk of mental ill health?

So, let’s have a little look at how what we eat, and the health of our gut microbiome can increase our risk of mental ill health. The health of our gut microbiome can have a huge influence on our health risk factors both physically and psychologically.

A recent article released by Queensland Health discussed how poor gut health can impact our mental health risk factors. When things go wrong in our gut, there is evidence to show that it can impact mood and has been linked to anxiety and depression.

A healthy gut is usually functioning properly when you have a bowel movement one to two times daily that is well-formed and easy to pass. These daily bowel movements should be free of symptoms like diarrhea, constipation, and loose stools.

But how do I know if my gut microbiome is healthy?
There are a range of factors that can hurt these little guys. Many parts of modern life can affect your gut microbiome, including high stress levels, too little sleep, eating a Western diet high in processed and high sugar foods and taking antibiotics.

Research in this area has found links between poor gut health and various health risk factors and disease: suppressed immune system,
mental health disorders, autoimmune diseases,
endocrine disorders, gastrointestinal disorders, cardiovascular disease, various cancers.

But there are some warning signs letting you know whether your gut and the critters inside it are happy or not.
Upset stomach,
High sugar diet,
Mood issues,
Unintentional weight changes,
Sleep disturbances or constant fatigue,
Skin irritation,
Autoimmune conditions,
Food intolerances

What can you do to keep your microbes healthy?
It may sound all doom and gloom for these little gut guys, but there is light at the end of the colon! There are some simple things we can do to help our gut create a homely environment for microbes.

What we eat and how we live our lives is key in helping your gut health. There are a range of healthy food options and lifestyle behaviours that can help change the environment of the gut such as:
Regular exercise.
Meditation, relaxation.
Get into nature.
Healthy eating.
The right amount of sleep.
A good gut health supporting supplement.
Limit medications, where able and safe to do so.

So why wait until you experience any of these symptoms or, worse case one of the nasty diseases that could result from an unhealthy gut.

The links between your gut microbiome and mental health: is your bug half affecting your mental wellbeing? There are at least as many ‘bugs’ living in you as the number of cells in your body, maybe more. You could say that you’re made up of at least half bug.

External environments and other people don't make you feel a certain way.

The experiences we have over our lives from a very early age and into adulthood influence and shape our coping abilities, resiliance and perceptions. Be they positive or negative. Call them shadows, wounds, trauama, suffering, damage, baggage etc. Regardless of the name we label them, it is up to us as individuals to create awareness around these, then act.

The way we OWN OUR S**T will directly impact how the environment we live in and the relationships we have are approached and managed.

Face your fears in some way, no matter how big and scary they may seem...... The smallest steps we take towards this can have a huge life altering impact over time if we commit to it, find our purpose and why, surround ourselves with loved ones and be held accountable.