I am sure many of you have heard that gut health is important for robust immunity - but HOW? 
The microbiome refers to the organisms that reside in and on our body’s, they are non-human, but our life would not exist without them, and likewise we are essential for their survival - this is called a symbiotic relationship; we provide a home for them and food supply, and in return they do amazing things for our health, most importantly our immune system.
FACT - our immune system behaves dependant on our first 1,000 days of life from conception.
Yes we can improve (or worsen!) our immunity with dietary and lifestyle habits throughout our entire life, but what it reacts to, how it reacts, and diseases we have a predisposition to occurs due to that first 1,000 days!
​The most important factor being how we SEED and then FEED the microbiome....

The process in which we were born, and the way in which we were fed as a newborn and then for the remaining part of the 1,000 days following that, and these two factors are what sets our microbiome.
What the microbiome does is TRAINS our immune system how to operate, it tells our immune cells what is friend, and what is foe and how we should react to certain triggers. So, without the right microbes in place our immune system can react to any signal as being harmful, as there are no microbes to regulate this. We are more likely to develop asthma, eczema, hayfever, food allergies, any “allergic type” disease and specific genetic diseases later in life.
So how do we SEED the microbiome, and how do we FEED the microbiome - it starts at birth.
When we are born vaginally, we are exposed to a huge dose of Mummas bacteria through the birth canal, it enters our ears, nose and mouth and becomes the initial “seeding” of the bacteria which will eventually grow in our gut and elsewhere, which then trains and regulates our immune system, then as we nuzzle and feed from Mummas breast, and consume the milk, we are then exposed to further bacteria, the right nutrient balance to feed our seeded microbes and a high amount of an antibody called IgA which plays a crucial role in immunity and the health of our mucous membranes.
Now there is the other side of this, being born via C-section completely misses this initial seeding process, and the first bacteria we are exposed to are the surgeons gloves, and whatever else is in the operating theatre. Then if fed via formula instead of breastmilk, we are gaining nutrition for survival, but missing the further bacteria and the IgA for immune development and the incorrect balance of nutrients for the microbes.
I must mention here - that C-section births are sometimes essential and lifesaving at times, and if a mother cannot breastfeed then naturally formula is going to be the essential option - this information is not to invoke any guilt about your journey, but to educate you that yes there is a difference, and there are things we can do to improve our health outlook.
It is important to know that with the latter situation we have skipped the natural SEED and FEED process and the microbiome does not develop in the same way, and therefore nor does the immune system.
But, there are ways we can do to minimise the impact, and turn the journey around to reinstate a healthy microbiome - especially in the first 1,000 days.

• Ensure the mother has optimum gut health throughout pregnancy, with pregnancy probiotics and dietary measures
• If a C-section is necessary, especially if pre-planned, then we can help seeding by taking vaginal swabs from the mother and seeding it on the baby’s skin and mouth
• Expressing colostrum during the later stages of pregnancy, so if breastfeeding cannot be established for any reason the baby can at least gain the essential immune development and regulating benefits of colostrum
• If breastfeeding cannot be established, seeking out donor milk, especially in the early days would help a lot
• Providing the baby with infant probiotics, especially if born via C-section and/or not breastfed
• Within the first 1,000 days (and for the entire life afterwards) avoiding things that damage the microbiome such as antibiotics (again, these are necessary at times but they ARE over prescribed and overused and can often be avoided if natural methods are used), avoid over the top sanitary practices such as sanitising surfaces and hands frequently - especially with unnatural cleaning products, and not allowing children to get “dirty!”, minimising toxins in the home
• Most helpful methods are introducing the baby to whole foods nutrition - utilising the right foods for the right age of the baby, and plenty of time outdoors interacting with a diverse range of microbes from the environment 

If your child is well past their first 1,000 days (or your own for that matter), and neither of these things were utilised, it doesn’t mean that health is “doomed”, but what it does mean is that your child's or your own immunity may be more sensitive, and the need to focus on things you can control - nutrition, household toxins, stress and general healthy living become SO important moving forward, and if allergic or other health issues do exist - then special attention to gut health is essential.

Never under estimate the power of small, and very achievable daily health habits and the impact they are making for lifelong health!

• Eczema or chronic hives (urticaria)
• Chronic sinus congestion 
• Digestive complaints, *usually* geared more towards loose bowel motions 
• Headaches, migraines 
• Anxiety
• Chronic cystitis 
• Dizziness, low blood pressure 
• Chronic fatigue 
• Irregular menstrual cycles 
• Asthma 

​
Histamine intolerance occurs either by way of genetics; some people have a genetic polymorphism (or SNP) which reduces their ability to create the enzyme that breaks histamine down (Diamine Oxidase). Or due to leaky gut; inflamed and permeable gut tissue activates more histamine release as the gut border gets breached and our immune system is activated, while also again resulting in less of the enzyme diamine oxidase being released to then break the histamine down, a perpetuating cycle.
There is a new school of thought and area of interest about the connection with hormones, women are much more likely to experience histamine intolerance, and it is shown that estrogen assists in histamine release from immune cells, so estrogen dominance could also be problematic and a cause of excess histamine.

The treatment for histamine intolerance varies depending on the cause, but regardless, one important step during the healing phase is to reduce histamine intake via the diet, while working on the root cause takes place. As you will see, many of these foods would commonly feature in a healthy diet, and even a gut healing orientated diet! 

Key foods for removal are:

• Any fermented, pickled, cured or aged foods, yes this also includes ALCOHOL
• Food that has been stored for long periods, including left overs, and for some even canned and packaged foods are problematic 
• Slow cooked meals and meats 
• Shellfish, and some fish species 
• Yeast, sourdough 
• Berries, citrus, banana, avocado
• Many nuts (macadamias, chestnuts and coconut products are tolerated)
• Vinegars 
• Cocoa / cacao

Histamine intolerance does not have to be a life sentence, ultimately with anything health related it is about getting to the root cause, and both eliminating whatever is irritating the system, and giving it what it needs to rebalance and thrive once again. Part of the protocol will include healing the gut function and gut lining, regulating the immune cells, specific probiotics help with histamine breakdown, as do certain nutrients and antioxidants.
If you feel like this is something you, or a family member is experiencing, reach out today for thorough investigations and testing if needed. 
Every body has the right to thrive ♥️

The first step into the journey of food with your little bubba can be a little overwhelming at times, largely due to the lack of practical and supportive advice and information.
But armed with the right education this can be an extremely exciting time for you and your little one, from this point forward you can now access the healing ability of food to support your babes immunity and health.

​Over a series of posts, I aim to clarify into simplicity a step by step guide to food introduction for Mumma’s and baby’s.

What AGE to start -
At some stage between 4 and 6 months your baby will begin solids. Unless there is a medical need to start within the 4th month, then it is best to wait between 5 and 6 months as this is when the baby’s digestive tract will cope with food better as it will be slightly more matured. Also pay attention to the signs your bubba is showing that they are ready for food; watching you while you eat while also opening and closing their mouth as you eat, or licking their lips and dribbling as they watch you eat, reaching for your food, and being able to sit up  (supported in a seat is fine) and keep their head lifted.

What are the APPROPRIATE FOODS -
There is a lot of mixed information on the internet and in books, about which foods to introduce when. The underlying theme of everything I do is to support gut health, and hence I introduce foods in a way that suits the level of gut maturation at each age, meaning easier to digest foods are introduced first to avoid irritation and inflammation of the gut. And High allergen foods are also introduced before the age of 12 months, which is shown to lessen the likelihood of allergies.
Between the ages of 4-6 months the appropriate foods are: 

• Banana 
• Pear
• Avocado 
• Pumpkin 
• Apple 
• Sweet potato
• Zucchini 

You will introduce one food at a time, and repeat that food for 3 consecutive days before you introduce the next food on the list. This will clearly highlight any negative reactions to the foods. Too many new foods at once can make it hard to identify the cause of any reactions, while also being a lot for little tummy’s to deal with all at once.

How to PREPARE the food -
Banana and avocado can be consumed raw and at room temperature, while all other foods on the list need to be peeled and cooked, either via steaming or a gentle simmer, and served slightly warm. Always ensure fruits are adequately ripened, to avoid tummy troubles. The foods are then completely blitzed into a smooth and runny texture.

Meal TIMING -
You will begin with lunch being bubbas first meal, at around 11:30am, or before their lunchtime nap. Always begin with your usual breast/bottle feed after their morning nap first, and then about 45 minutes later you will feed them the lunch. 
After 7 days you can bring in breakfast, around 7:45am or about 45 minutes after their first morning breast/bottle feed, and a further 7 days after that, you can bring dinner in at 5:30pm or around 1 hour before their bedtime routine and final breast/bottle feed. 
Don’t stress too much if your babe hasn’t developed much of a “routine” yet, the key points are; in these early stages ensure breast/bottle feed has been offered roughly 45 minutes before the solids meal, and then allow bubba about 45 minutes to digest their food before putting them down for the next nap.

How MUCH to feed them -
Start small! These early stages are not about “filling them up”, they are still dependant on milk as their dominant nutrition source, for now it is about priming their gut for digestion, and teaching them to eat. 
The first meal is as little as a teaspoon, building up from there at each meal and by the end of the week they will be eating 30mls / 2 tablespoons. Don’t worry if most of the food ends up on their face, all over the bench, or seemingly anywhere but their mouth! The art of eating is a brand new skill for your little one, so be patient and have fun. 

Whats best - BABY LED WEANING OR PURÉE?
There is no right or wrong, and to be honest I utilise both methods through my journey with solids with my two boys. Between the ages of 4-6 months  I do encourage purées whenever possible to help that gut a little more, but some baby’s prefer to be more of an independent feeder right from day one, and just love feeding themselves! Let baby guide you here, and if they won’t take to being spoon fed then either they are just not ready for solids yet, or they may prefer baby led weaning, if that’s the case their are an endless amount of resources and books available on this topic online.

What about WATER -
At the same time as introducing food, is also time to introduce small amounts of water into the diet. Extra water consumption (outside of breast/bottle feeds) helps aid digestion and prevents food introduction resulting in constipation. It is very small amounts at a time, and no more than 60mls over 24 hours is needed at this age. Offer small amounts around meal time, and occasionally through the day.
Find a vessel babe likes to drink from, some bubbas like to sip from a cup straight away, while others enjoy a sippy cup style.  Bottles with straws are a bit too tricky to navigate at this age.
So that’s step one in a nutshell! Simple, practical and FUN! I hope you have found these steps easy to follow, and if you have any questions please don’t hesitate to reach out.

STEP 2 COMING SOON - we will be discussing appropriate foods between 6-8 months old, change in food texture and introducing allergen foods.

Supplements When and how to use specific supplements to enhance/treat gut issues

• Digestive Enzymes – If suffering intense pain and bloating shortly after your meal indicates that you may be suffering from low stomach acid, and/or low digestive enzymes. When this happens foods aren’t breaking down as quickly, and sitting in the gut too long, where they begin to ferment and create gasses that lead to bloating and discomfort. This product boosts your levels of digestive enzymes, and therefore you breakdown food more effectively. Consume them alongside each main meal.

 

• Probiotics – having a thriving bacterial colony is essential for all things gut, and immune related. Probiotics can assist with proper digestive function, reduce abdominal pain and discomfort, reduce symptoms of IBS, improve immunity and much more. A good high strength, broad spectrum probiotic is a great addition to a protocol, and essential following on from antibiotic use too

 

• Saccharomyces Boulardii – Commonly referred to as SB, this is a strain of yeast that doesn’t actually reside in our gut, but does wonderful things for the general health and wellbeing of the gut. I like to think of it as the groundskeeper of the gut, it ensures our production of mucous on the gut lining is adequate, and also prevents “bad bugs” from moving in and taking over the gut. This is a great option to begin taking before heading away on holidays, or when gastro is circulating, when taking antibiotics, as well as in any gut healing protocol.

 
 Dietary Adjustments 

• Vegetables/Plant based foods – fibre is critical for your gut health to thrive, gut bacteria feeds on fibre from plant foods, and as they digest these foods they release compounds that enhance our health, as well as assisting in normal bowel function and stools. 50% or more of each plate should be dedicated to plant foods.

TIPS for boosting fibre:

BREAKFAST – when having a smoothie add some veggies; spinach, cucumber, herbs for example. If having eggs also ensure there are some veggies alongside, asparagus, spinach, tomato for example. If having some porridge, boost it with some crushed nuts and seeds; almonds, pumpkin seeds, LSA or chia seeds for example.

LUNCH – If having meat and salad, ensure 50 – 70% of the plate is salad, and the meat serve is just the size of the palm of your hand

DINNER – same tips above, follow the protein guidelines below, schedule in 1-2 vegetarian meals per week into your meal prep  to boost plant food intake

• Remove key irritants - Food intolerances can be present with any food, but there are certain foods that are known to cause issues in most patients with gut imbalances, and these are Gluten and Dairy. They are both inflammatory foods, gluten consumption results in the release of a protein called "Zonulin" which causes permeability in the gut, and most adults cannot digest dairy effectively due to the lack of the enzyme lactase. Almost everybody feels better digestively without these in their day to day diet. 

• Proteins – If red meat is a dominant protein, this can be problematic for digestion, it is extremely hard to breakdown and digest, and can cause the entire system to be sluggish. Tweak your proteins so you are having the more lean options more often, as a general rule – the smaller the animal, the more regularly it can be consumed e.g. eggs, fish and chicken more often, lamb and beef less often (red meat twice a week maximum).

 

• Fluids –

WATER – The only essential beverage for us to consume. It is important to note that we create 1.5 litres of stomach acid each day, we do absorb some water from our foods, but we want to ensure water intake is never lower than 1.5 litres, ideally 2L and more, for assessing how much water kids need a baseline measurement of water is 30ml per kilogram of body weight, when we lose sweat we need even more water over and above that. Dehydration is likely to cause sluggish digestion and lead to constipation.

ALCOHOL – For the adults it is important to know that this can negatively effect your gut (and many areas of your health). It reduces beneficial bacteria, causes inflammation in the gut, and causes leaky gut. Begin with being mindful of the days following alcohol consumption how your digestive system behaves, then take notice of the weeks that you don’t consume as much alcohol and see how it behaves. If you can see a direct relationship, it will be very helpful in you creating a more healthy relationship with alcohol.

COFFEE/CAFFEINE – Is a stimulant, and increases bowel motility, this effects digestion as it can increase the rate at which food moves through the gut, and therefore it may not be digested effectively which ranges in a whole host of gut symptoms, especially bloating and “IBS” type bowel motions, either urgent and loose, or for some people it can constipate them. Be aware of how your gut feels immediately after caffeine, it is different for everyone. But my suggestion is avoiding caffeine 2 hours before or after meals.

• Sugar/Additives/Preservatives – these are all problematic to gut bacteria, reducing the numbers of beneficial bacteria and increasing the numbers of harmful bacteria. They also cause inflammation on the gut lining, and therefore effect how we breakdown and absorb nutrients from our foods.

TIPS -avoid added sugar to meals/in packaged foods, safe sugars are raw honey, pure maple syrup, plant based sugar replacements such as stevia, monk fruit syrup and occasional rice malt syrup or coconut sugar.
Read your food labels on packaged foods and avoid as much as possible foods that contain any numbers in the ingredients listing – our body only knows how to digest nutrients from whole foods, we do not have the enzymes to break down additives and preservatives and therefore they are treated like a toxin, while also causing irritation in the digestive tract.

• Eating Habits – the way we eat our food impacts greatly on our body, as much as what we are eating. Follow these dining tips to enhance your digestive power-

1. Avoid water with your meals, finish consuming 30 minutes before a meal, and begin 30 minutes after a meal so that you don’t dilute your stomach acid
2. CHEW CHEW CHEW your food, until it is no longer recognisable, put your cutlery down between mouthfuls to avoid shovelling too much food to quickly into your gut, and allow yourself to chew properly before swallowing
3. Avoid eating with distractions so you are eating mindfully and slowly, avoid computer/phone/television while eating
4. Avoid grazing, you should allow 3 hours between meals and snacks, this allows your body to restore stomach acid and ensure food has moved through the stomach before the next meal enters. Hearing your stomach rumble is a good sign!
5. As much as life allows ensure that most of your food is consumed while the sun is up, avoid eating too long after the sun has set as our digestive system essentially “goes to sleep”, allow a 12 hour fast overnight e.g. if dinner was at 7pm – avoid eating until 7am.

 
 
Therapeutic foods These are dietary secret weapons that enhance gut bacteria, especially lactobacillus strains and increase stomach acid and digestive enzymes

• Fermented food  One of my favourite healing foods! Fermented foods both increase our digestive breakdown of foods, and they are especially rich in lactobacillus strains, it has been shown that people who consume regular fermented foods have greater numbers of these bacteria in their gut, and thus a stronger immune system and digestion.

1. Coconut yoghurt – added to breakfast, or added to smoothies, it also makes a great “dessert” alongside fresh fruit. You can purchase it from either supermarket, cocobella, nudie and coyo are all good brands.
2. Kombucha – can be served as a refreshing drink, or alcohol substitute as it is fizzy, and resembles a soft drink, but with far greater health benefits. You can make this at home, which is really easy once you get the hang of it, but I suggest purchasing it first and see how you go, Supermarkets now stock it, good health stores and whole foods cafes such as Empire6714 sells the best option in Karratha.
3. Kefir – This comes in 2 types, milk kefir (which is like a runny yoghurt), and water kefir (which is similar to kombucha and is a fizzy style drink). Again these are easily made at home, but you can purchase from good health stores/grocers, and Empire6714 in Karratha to trial at home first
4. Sauerkraut – Fermented vegetables, usually cabbage (but I always add other ingredients!), you can add small amounts through salads, or put into sandwiches and wraps to get them used to it first. I recently put a how to video on my Instagram page if you wish to try making it at home (you’ll find me at 3elements_health on Instagram)

 

• Stewed apple

Again I posted this on my Instagram recently, but it is SUCH a powerful food that I believe it should almost have a prescription hehe. It reduces inflammation in the gut, it feeds gut bacteria, its antioxidants enhance our immune cells and so much more! Consuming this daily does wonders for gut health.
How to:
Cut and core 5 apples, and cut them into cubes, and place them in a saucepan, add 2 teaspoons of cinnamon, 1/3 C sultanas or raisins and ½ a cup of water. Place the lid half on, and simmer for around 15 minutes or until tender.
They will last 5 days in the fridge once made, and are freezer friendly.
 
 Pathology Testing
If you are ready to get to the bottom of your chronic gut health issues once and for all, then pathology testing is an essential tool, this will tell us exactly what is going on in your gut and where the imbalances truly lie, and therefore exactly what we need to do to heal it over and above these principals.
At 3 Elements Health we offer a wide range of Gut Health pathology testing, including Microbiome Mapping and Comprehensive stool analysis. Get in touch today!

This simple habit is a major time, and health saver, yet it blows my mind how many people don’t put any forethought into their meals each week by simply planning a menu. 

​The benefits of planning a menu are many - It saves time each week as you don’t have to duck to the shops continuously for supplies, it saves money as you shop to your menu and don’t buy unnecessary extras, you are less likely to waste food as you are simply buying whah you need, it prevents turning to not-so-healthy convenience options because you can’t be assed thinking/cooking at the end of the day, and by writing down your menu you can see clearly if you’re eating a variety, and a healthy balance of different foods through the week.