Gut Health Blog

June 16, 2024

How To Prevent Alzheimer’s Disease

Hello Everyone!

I’m sure it must be frightening to hear you have the genetic markers for Alzheimer’s disease. However, please be assured that this doesn’t automatically mean that you will develop the condition.

Why? Because you have the power to prevent Alzheimer’s disease.

It’s a bold statement, I know, but as with any inflammatory condition (which Alzheimer’s Disease is), you can use diet and lifestyle to minimize your risk of developing it.

In this article, I will tell you some facts about Alzheimer’s disease and explain how you can optimize your brain health and protect against cognitive decline.

Please share this post with anyone you know who is fearful of developing Alzheimer’s and anyone who cares for someone who has early signs of it. It might make a world of difference to their lives.

Alzheimer’s and Inflammation: The Facts

Lifestyles Drive Alzheimer’s Risk

Alzheimer’s Disease and Gut Health

Sleep and Neuroinflammation

Movement Affects Our Brains

Stress Response and Inflammation

How Long Does Protection Against Alzheimer’s Take?

Reverse Early Onset Dementia

Alzheimer’s and Inflammation: The Facts

Let’s establish some of the facts about Alzheimer’s disease:

  • Alzheimer’s disease is the most common type of dementia. There are an estimated 5.8 million people in the U.S. with Alzheimer’s disease and related dementias. Around 200,000 of these are under the age of 65.
  • Women are nearly twice as likely to be affected by Alzheimer’s than men.
  • The inflammation and cellular damage that leads to Alzheimer’s begins years before any symptoms appear.
  • There are many underlying causes of Alzheimer’s, which is why the search for a single drug cure will never work.

Alzheimer’s is characterized by the appearance of amyloid plaques and knots of tau protein in brain tissue. However, this type of damage occurs in healthy brains as they age and doesn’t explain why some people develop Alzheimer’s and others don’t.

Scientists then discovered that chronic inflammation in the brain drives the progression of Alzheimer’s. It seems to be this combination of chronic inflammation alongside amyloid plaques and tau protein fibers that leads to Alzheimer’s.

A close up of a bowl of chips being eaten by a lady but only her torso is seen.

Lifestyles Drive Alzheimer’s Risk

Alzheimer’s and other forms of dementia are more prevalent now than 100 years ago. This is because our diets and lifestyles are radically different:

  • We are exposed to more environmental toxins and chemicals in food. These toxins alter the gut microbiome and drive inflammation.
  • We do less exercise and movement.
  • We have less good quality sleep.
  • We eat junk foods that lack essential vitamins and minerals.

All these factors combine to create a state of chronic inflammation that damages brain tissue, leading to dementia and Alzheimer’s.

 

Alzheimer’s Disease and Gut Health

To understand the origins of Alzheimer’s we need to look at gut health. Gut bacteria have a direct effect on brain health and inflammation. What we eat affects the balance of good and bad gut bacteria and can increase our risk of inflammation in the brain.

If we choose ultra-processed foods filled with refined sugar, processed fats, and chemical additives, we are choosing to damage the gut, promote inflammation, and increase our risk of developing dementia.

If we opt for anti-inflammatory foods that provide brain-healthy nutrients, then we are choosing to nourish our gut bacteria, minimize inflammation, and protect our brains against Alzheimer’s.

Sleep and Neuroinflammation

How well we sleep influences our risk of developing neuroinflammation. Good quality sleep is vital for brain cell “housekeeping” and clearing away amyloid plaques in the brain. If you regularly get less than 7-9 hours’ sleep a night you are depriving your brain of the time it needs to do this repair work.

The Eat Burn Sleep lifestyle supports and promotes healthy sleep and we have specific advice for Insomnia. You might also like to read: What Happens If You Don’t Sleep Enough?

 

Movement Affects Our Brains

Exercise and movement stimulate blood flow and oxygen circulation to the brain. Brain cells get more nutrients and metabolic waste can be cleared away.

Our program includes a whole series of exercise and movement videos designed to improve your strength without increasing inflammation. Many regular forms of exercise are too strenuous. They spike your cortisol levels which then causes more inflammation.

Stress Response and Inflammation

Stress is a massive factor in chronic inflammation and dementia. We each have the power to reduce the effects of stress and improve our resilience. Regular relaxation is crucial for cognitive wellbeing and we have a library of guided meditations for you to enjoy.

 

How Long Does Protection Against Alzheimer’s Take?

In a matter of weeks, you can dramatically change your genetic expression and reduce your risk of Alzheimer’s disease. If you are as consistent as possible (I advise an 80/20 on this lifestyle), you give yourself the best protection possible.

Start the 6-Week Reset, and then follow Daily Goals and the monthly planner in the Reboot & Revive section under Lifestyle Guide to make your meals, meditations, exercises, and snacks for each day as easy as possible. Remember that the recipes are family-and-friends-friendly!

 

 

Reverse Early Onset Dementia

If you have signs of Mild Cognitive Impairment (MCI) or early onset dementia, you can slow the progression and dramatically change the outcome with the Eat Burn Sleep lifestyle. Give yourself proper rest, daily movement, interesting activities to stimulate your brain, and an anti-inflammatory diet, and you will give your brain the best chance to fight dementia.

My final advice is to start protecting yourself as soon as possible. Don’t live with that fear anymore. You can protect yourself against developing inflammatory conditions like Alzheimer’s disease and look and feel years younger by doing so!

Want to find out how? Look at the Eat Burn Sleep program and find out about our membership options now.

You might also like:

How Does Sleep Help With Inflammation?

Brain Food for Studying and Focus

Signs of Inflammation That May Surprise You

With love and excellent health, as always!

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Yalda Alaoui

Author

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May 26, 2024

Is Ozempic a Safe Way to Treat Obesity?

Hi Everyone,

I hope you are well. Today, I want to talk about the diabetes drug Ozempic. It’s one of the big social media topics at the moment because people are using it for weight loss.

However, there are significant health risks to taking prescription medicine for a health condition if you don’t have that condition and without your doctor’s approval. People are buying Ozempic from online pharmacies and unregulated websites, leading to a shortage of the drug for diabetics who desperately need it.

So let’s dive into this topic and see whether Ozempic is a safe way to treat obesity and weight loss, and what the natural alternatives are.

What is Ozempic?

Side Effects of Ozempic

Is Ozempic Dangerous for Weight Loss?

Can Ozempic Affect Fertility?

Long-Term Effects of Weight Loss Injections

Does Lack of Sleep Cause Weight Gain?

Is Obesity a Chronic Disease?

How to Manage Obesity Naturally

What is Ozempic?

Ozempic is one of the brand names for semaglutide, a glucagon-like peptide 1 (GLP-1)  receptor agonist. The other well-known brand name is Wegovy.

In 2017 the FDA approved the use of Ozempic as an adjunct to diet and exercise to improve glycaemic control in adults with Type 2 Diabetes. It helps diabetics feel full and reduces their appetite but it is important to note that Ozempic isn’t approved as a weight loss medication.

On the other hand, Wegovy (also semaglutide) is approved as a weight loss drug. However, neither Ozempic nor Wegovy are designed to be used by people who only want to lose a small amount of weight.

Side Effects of Ozempic

Any doctor will tell you that medication has side effects. Doctors weigh up the pros and cons of a medication based on your medical history and the potential benefits to your health. Ozempic is only for patients with Type 2 Diabetes and must be used under medical supervision. It is not meant to be a temporary drug or for people who want to lose a few pounds.

The common side effects, according to Ozempic’s official website are:

  • Nausea
  • Vomiting
  • Stomach pain
  • Acid reflux
  • Headache
  • Dehydration
  • Diarrhea
  • Dizziness
  • Cramping
  • Constipation

 

These side effects can kick in within hours of Type 2 diabetics starting the drug which is why the dosage is gradually increased under medical supervision.

There is also a warning about the risk of possible thyroid tumors, including cancer. GLP-1 receptor agonist drugs like Ozempic are known to cause thyroid C-cell tumors in rodents. The manufacturers of Ozempic say that the risk of this happening in humans is as yet “undetermined” and only time will tell now that more people are using the drug.

They also warn against using Ozempic if:

  • You or anyone in your family have ever had Medullary Thyroid Cancer (MTC) or Multiple Endocrine Neoplasia type 2 (MEN 2)
  • You are allergic to any of the ingredients in Ozempic. Severe hypersensitivity reactions (anaphylaxis, angioedema) have been reported in patients treated with Ozempic.

They then list even more severe potential side effects:

  • Inflammation of your pancreas (pancreatitis). Their website states that you should stop taking Ozempic if you have severe pain in your stomach, with or without vomiting. Ozempic has not been studied in patients with a history of pancreatitis.
  • Vision changes.
  • Low blood sugar (hypoglycemia).
  • Kidney problems (kidney failure). As stated on their website, there have been post-marketing reports of acute kidney injury and worsening of chronic renal failure in patients treated with GLP-1 receptor agonists. Some of these are reported in patients with no known underlying renal disease. Most reported events occurred in patients who had experienced nausea, vomiting, diarrhea, or dehydration.
  • Serious allergic reactions.
  • Gallbladder problems.

This is why you need to be under medical supervision if you take Ozempic or Wegovy. Doctors who understand the physiology of semaglutide and know your medical history should be the only people prescribing these drugs.

 

Is Ozempic Dangerous for Weight Loss?

As I’m sure you’ve realized by now, the risks of taking Ozempic for weight loss are not worth it.

One final point about side effects: Medicine.gov lists all of the precautions about semaglutide, the ingredient in Ozempic, and has added:

You should know that your mental health may change in unexpected ways, and you may become suicidal while you are using semaglutide injections for weight loss.

Why put your health at such serious risk when there are easier ways to lose weight? Also, when you stop using the drug, the weight piles back on. It is not a long-lasting, sustainable solution.

To achieve lasting, healthy weight loss results, you need to abandon the idea of a “magic pill” and embrace holistic health.

Weight loss isn’t just a simple matter of cutting calories. It requires knowing what to eat, how to move, and how to deal with negative thoughts that sabotage your weight loss efforts.

This is what the Eat Burn Sleep platform is about. We have food lists, meal plans, movement videos, guided meditations, health Masterclasses, and more, all designed to support you on your weight loss journey.

 

Can Ozempic Affect Fertility?

No one knows yet if Ozempic affects human fertility or pregnancy, but the manufacturers advise stopping the drug two months before a planned pregnancy.

Animal studies reveal why. In a combined fertility and embryo development study using rats, small doses were given to male and female rats before mating. The offspring had reduced growth and fetal abnormalities in heart and blood vessels, cranial bones, vertebrae, and ribs. In studies using rabbits, pregnant rabbits experienced early pregnancy losses along with increased fetal kidney, liver, and skeletal abnormalities.

 

Long-Term Effects of Weight Loss Injections

Your doctor will advise you about all the effects of weight loss injections.

Studies show that stopping weight loss drugs, injections, and other weight loss regimes will likely lead to regaining weight within a few months. It stops intuitive eating, so you do not know when to eat and when you are full, which also affects other areas of your health, like sleep.

 

Does Lack of Sleep Cause Weight Gain?

Yes! Not getting enough good quality sleep will hamper weight loss. Sleep is essential for your body to regulate hunger hormones and appetite. Lack of sleep makes you prone to cravings, overeating, and fatigue. I talk about this topic more in Weight Loss & The Link to Sleep.

 

Is Obesity a Chronic Disease?

Obesity is a chronic inflammatory condition that can be managed naturally and safely without injections and extreme weight loss regimes. Millions of people struggle with obesity because of highly addictive ultra-processed foods that promote weight gain and inflammation. It takes more than an injectable drug to deal with this issue, which is why we have so many weight loss success stories here at Eat Burn Sleep.

Weight loss can occur quickly on EBS – and it lasts. The only side effects are more energy, comfortable digestion, no cravings, and excellent mental well-being! This is why our program is used and recommended by doctors and medical professionals all over the world.

But don’t just take my word for it. Check out our members’ reviews from people like Kirstin:

“The movement videos really help my energy levels. My immune system has improved, less of the dreaded colds.

Working with young kids I’m constantly surrounded but I’ve been on top form the last year and fought off anything relatively quickly.

Gobsmacked at how quickly I got pregnant as I wasn’t even sure it was even possible.

My skin is clear and fresh not to mention the weight loss of 15kg and rediscovering my wardrobe! My mental health has improved too!”

 

How to Manage Obesity Naturally

Optimum gut health is the foundation of the EBS approach. It is essential for weight loss because the microbes in your gut regulate appetite and weight balance. Gut microbes can be modulated positively or negatively by different lifestyle and dietary factors and can even ‘turn off’ any hereditary links to obesity (Cuevas-Sierra et al., 2019).

Our food lists and meal plans are designed to nourish your gut flora and keep you energized and satisfied. Snack options are included if you want to snack but the meals are so filling you probably won’t want to!

Try these recipes that aid weight loss (when eaten as part of a varied anti-inflammatory diet, daily): Egg Muffins: Sweet Potatoes, Carrots & Chives, Paleo Energy Bars, and Chicken Tagine With Preserved Lemons.

You will be amazed at the transformation!

Take a look at the program and check out our membership options now.

You may also want to read:

Why Am I Always Hungry?

How to Lose Weight For and During Holidays

Best Exercise to Lose Belly Fat Quickly

As always, I wish you excellent health and a wonderful day!

Yalda x

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

Eat. Burn. Subscribe.

Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

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May 24, 2024

Food For Thought: Does What We Eat Matter?

ClientEarth, Little House of Science and Parenting with Purpose, invite you on a journey from farm to fork. Our panel of expert speakers will explore the hidden impact of our global food system on the health of us and our planet and ask: Does what we eat matter?

Join us for a morning of impactful discussion and learn more about how ClientEarth uses the power of the law to bring about critical change in the fight to protect people and nature.

ClientEarth are one of the world’s most ambitious environmental organizations. Their lawyers and policy experts are dedicated to protecting life on Earth. They focus on the most pressing environmental challenges and use the law to create systemic change and build a future in which people and the planet thrive together.

Date: Wednesday 19th June 2024
Timings: 9am – 11am with talks beginning at 9:30am
Venue: The Royal Geographical Society, London, SW7 2AR

Guest Speakers

    • Guy Singh-Watson, CEO, Riverford
    • Jody Quirke, Lawyer, ClientEarth
    • Yalda Alaoui, Founder and CEO of Eat Burn Sleep

 

Yalda is a qualified Naturopathic Nutritionist with a foundation in Biomedicine. She has spent over a decade researching chronic inflammation and gut health and supports thousands of people worldwide through her health education platform Eat Burn Sleep.

 

Buy Tickets for Food for Thought: Does What We Eat Matter?

Tickets are available via clientearth.org.

 

Yalda Alaoui

Author

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May 19, 2024

Best Exercise to Lose Belly Fat Quickly

Hi Everyone!

How can I flatten my tummy? I get asked this question a lot, and I’m pleased to say that my answer never fails!

Every week, I receive testimonials from members saying they cannot believe their weight loss and the difference in their body shape. This is why I’m writing this article about how you can lose belly fat quickly and get a flat tummy.

Best Exercise to Lose Belly Fat and Flatten Your Tummy

What Exercise Should You Do Every Day to Lose Belly Fat?

How To Flatten Your Tummy Quickly

Best Exercise to Lose Belly Fat and Flatten Your Tummy

Before we dive into the exercises, I need to explain the different types of fat we all have. There are two main types:

Subcutaneous fat is the fat lying just underneath your skin. It is usually harmless and helps regulate body temperature and protect your bones from injury.

Visceral fat lies much deeper in your abdominal cavity. It can build up around your stomach, liver, kidneys, intestines, and inside your arteries. This type of fat behaves in a different way to subcutaneous fat. It releases pro-inflammatory chemicals and hormones, increasing your risk of systemic inflammation, insulin resistance, Type-II diabetes, and heart disease.

Women who have had children are more prone to visceral belly fat than women who haven’t. And when a woman reaches menopause, the drop in estrogen encourages more fat deposition in the belly area – regardless of whether you have had kids or not.

However, both men and women of all ages can reduce the risk of visceral fat build-up by eating foods that do not contribute to belly fat (and some of it is surprising) while doing exercises to strengthen and tone the abdominal muscles.

The key here is consistency. If you want to see positive results, you have to build healthy habits that last.

Trends in exercises and exercise machines for losing belly fat and flattening your tummy come and go. They are not all good for your body. Many trendy exercises can inflame your body, increasing your risk of disease. And some exercises may be fine when you are young but less suitable as you age. For example, I was a runner until my physiotherapist put me off by asking if I wanted joint and bladder issues!

 

What Exercise Should You Do Every Day to Lose Belly Fat?

Forcing yourself through a grueling exercise routine for an hour every day to lose belly fat isn’t as effective as any gentle movements in the movements section.

Prolonged, intensive exercise has other drawbacks too. Some studies show that high-intensity exercise releases endorphins linked to increased negative feelings and pain. This could be one of the reasons why many people dread this sort of daily exercise and quickly abandon it.

To reduce belly fat and focus on flattening your tummy, start the 6 Week Reset as soon as you can and do these exercises every day:

19-minute Stretch For Digestive Issues

19-minute Core Fire & Body Strength

22-minute Glutes & Core

25-minute Bloat & Digestion

31-minute Powerful Core & Glutes

34-minute Arms, Abs & Glutes

26-minute Yoga & Pilates

I recommend measuring yourself today and again next week to see the difference!

If you do this you cannot go wrong in your quest to reduce belly fat and flatten your tummy.

These powerful movements are easy to follow but do not have you breaking into hot sweats. They are not jarring to your joints and bones so there is no risk of creating future joint issues. Check out the ones with meditations. They are so nourishing to the mind, body, and soul.

How To Flatten Your Tummy Quickly

Start the 6-Week Reset as soon as possible, like today. The 6-week Reset tells you what to eat each day and when to incorporate the exercises and meditation practices. Our Red List of foods identifies the foods that contribute to belly fat. Stick with the Green List foods, with occasional treats from the Orange List and you will be successful!

Follow the daily movement plans and focus on the exercises that develop core strength and tone your abdominal muscles. Get out for a walk as often as you can too. Walking complements the EBS lifestyle, helping you reduce belly fat and gain muscle. I love walking, and I share my reasons why in this article: 10 Reasons to Walk.

Even a 12-minute Morning Wake-up will do wonders to get you started. As long as you enjoy plenty of the anti-inflammatory foods and drinks listed in the Lifestyle Guide, you will never be hungry.

Sleep and Weight Loss

Remember that you will also sleep better when you follow the Eat Burn Sleep program. Good quality sleep is crucial for healthy weight balance and there are many studies to prove this.  Overall, adults who have 7- 8 hours of good quality sleep a night have less visceral belly fat than someone who only has 5 hours or less.

Read more about it in this post: Weight Loss & the Link to Sleep.

You can age well and have a flat tummy. And it’s never too late to start working toward this. Weight gain can be safely turned around with the right foods, movement, and relaxation. I do all of the above and am in the best shape ever. I don’t do anything extra!

But don’t just take my word for it. Check out our members’ reviews from people like Ingrid, Selima, and Julie…

“EBS not only helped me mentally, but it also gave me the push I needed to finally take control of my drinking. I used to love a drink at the end of a busy day, but it got so easily out of hand for me and I felt so well by following the lifestyle that I decided I didn’t need to do it anymore. That was last June and I’ve never felt better.

My weight has always been between 9.7 and 10 stone and as a result, it’s now been 8st for the last few months.” Ingrid

I can’t thank you enough for all the goodness you’ve brought to my life. Feeling so good after a three-year burnout and three kids, thanks to your food and motivational insights. Plus, 10 kilos down with very little effort postpartum!

Thank you!!!” Selima

“I am so impressed with what the EBS lifestyle has done for my body. My husband, family, and friends have all noticed as well. Nearly 5 months later and weighing a healthy 12lbs less than when I started, I love it!” Julie

 

Do you want results like these? Get started on your flat belly TODAY! Take a look at the program and check out our membership options now.

Once you’ve joined, you can catch the Masterclass Lives on How to Stay Fit Beyond 35, Perimenopause & Menopause Weight Loss, How to Get Rid of Cravings and Emotional Eating.

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With love for your weight loss journey,

Yalda x

Yalda Alaoui

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Yalda Alaoui

Author

Eat. Burn. Subscribe.

Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

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May 05, 2024

What Kills Candida Overgrowth, Fast?

Hello Everyone!

I suffered from candida overgrowth a while ago, and I know how it feels to have it. This is why I delved into the subject and want to share my knowledge of what kills candida fast, in a natural way.

The symptoms of candida overgrowth (also called candidiasis) can be hard to identify because it can present in lots of ways. It is often mistaken for conditions like Chronic Fatigue and Irritable Bowel Syndrome.

So, if you are looking for a fast, natural way to get rid of candida overgrowth and keep it at bay, you are in the right place.

What Is Candida?

What Causes Candida Overgrowth?

What Are The Signs of Candida Overgrowth?

How Do You Test for Candida?

Diet and Lifestyle Tips to Kill Candida Overgrowth, Fast

How to Manage Candida Die-Off

How To Stop Candida Overgrowth From Coming Back

What Is Candida?

Candida is a type of yeast, a microscopic fungus that lives in and on your body. It is part of your microflora, the community of bacteria, yeasts, viruses, and other microbes present in your gut, throat, lungs, skin, and genitals.

Candidiasis that occurs in the mouth, vagina, or on the skin (including on the penis) is often called thrush. White patches, itchiness, and soreness are tell-tale signs of a thrush infection.

Under normal conditions, candida is kept in check by other microbes. It is only when the balance of microbes is disturbed that candida has the opportunity to grow. And if it sees an opportunity, it will grow quickly!

Most candida problems can be resolved with diet, lifestyle, and in some cases, supplements. However, there is a severe form of infection called systemic candidiasis which requires medical attention. This occurs when the yeast infects major organs like the lungs and kidneys. Systemic candidiasis commonly affects people with a compromised immune system such as HIV patients, and people taking immune-suppressant drugs.

 

What Causes Candida Overgrowth?

Common causes include:

  • Stress.
  • Pregnancy.
  • Taking oral contraceptive pills or Hormone Replacement Therapy (HRT).
  • Smoking.
  • A diet high in Ultra Processed Foods and Drinks (UPFDs).
  • Chronic illness.
  • Using a catheter.
  • A compromised immune system.

These issues affect the balance of microflora in and on your body. When the microbes are disrupted, candida takes the opportunity to thrive.

What Are The Signs of Candida Overgrowth?

Signs and symptoms of a yeast overgrowth will be different for everyone, but they include:

  • Sore patches in the mouth
  • White coating on the tongue
  • Cracked corners of the mouth
  • Sore throat
  • Difficulty swallowing
  • Sore, itchy genitals, and in women, a foul-smelling vaginal discharge that looks like cottage cheese
  • Fever
  • Chills
  • Brain fog
  • Depression
  • Athlete’s foot
  • Nail infections
  • Skin infections
  • Diarrhea
  • Constipation
  • Bloating
  • Chronic fatigue
  • Memory and concentration issues
  • Mood swings and irritability
  • Sinus infections
  • PMS symptoms

If it is left unchecked, candida can start to attack the lining of the gut, causing leaky gut syndrome. Damage to the gut lining allows partially digested foods and toxins into the bloodstream. These can trigger an immune response which then leads to chronic inflammation.

How Do You Test for Candida?

Various blood, urine, and stool tests can check for candida overgrowth. And there’s also a simple home saliva test that you can do. If you follow me on Instagram, you can find it in my reels. Do check out the videos for candida support, too.

 

Diet and Lifestyle Tips to Kill Candida Overgrowth, Fast

Eat Burn Sleep’s anti-candida protocol is powerful, effective, and long-lasting.

The plan focuses on anti-inflammatory foods that support a healthy balance of microflora in your body. Unlike other candida diet plans, the Eat Burn Sleep approach doesn’t tell you to “starve” the candida because ultimately, that doesn’t work!

You don’t want to be feeding it with sugars and ultra-processed foods, but neither do you want to try and “starve” it out of existence because that won’t happen.

You need to take a multi-pronged approach to candida management that includes:

  • Foods that support a healthy balance of microflora
  • Anti-inflammatory foods
  • Anti-fungal foods
  • Foods that support your liver detoxification pathways. Your liver has to deal with the candida die-off and it needs plenty of help with this.
  • Foods to support regular, comfortable bowel movements. This ensures the dead candida leaves your system!
  • Relaxation and meditation. Stress is a big trigger for candida overgrowth. If you don’t learn how to handle stress, you are leaving the door open for candida to return.
  • Restful, restorative sleep.

We have a powerful candida protocol as part of our Premium Membership. The protocol covers the diet, lifestyle, and supplement advice you need to kill candida overgrowth quickly and naturally. You can use this protocol alongside the 6-Week Reset program which gives you food lists and meal plans to keep you motivated and inspired.

How to Manage Candida Die-Off

You will know when the candida overgrowth is dying, and it usually happens by day 3 of the protocol. It’s that quick!

When the candida starts to die off it can cause a few uncomfortable side effects like wind, bloating, nausea, and fatigue. This is when you won’t feel like yourself, but the upturn is so worth it. Oh my goodness, you will feel amazing afterward!

Just keep going, follow the plan, drink plenty of water, and rest as much as you can.

 

How To Stop Candida Overgrowth From Coming Back

Once you’ve dealt with the overgrowth and are feeling better, I recommend you follow the overall Eat Burn Sleep approach to maintain this improvement.

The EBS diet and lifestyle can keep candida at bay because it deals with the underlying cause of yeast overgrowth – poor gut health and imbalanced microflora.

The movement and meditation practices are a powerful part of this approach too. Many of our members have been surprised by the power of the neuroplasticity exercises and how their brain feels rewired afterward. By following these exercises they have been able to break strong addictions to sugar and processed foods.

Strong immunity, resilience to stress, healthy digestion, boundless energy, mental clarity, and sharp concentration – these are some of the amazing outcomes you can expect from the Eat Burn Sleep diet and lifestyle. So if yeast overgrowth is a regular occurrence for you, I  advise following this lifestyle to combat and prevent it!

 

This is what EBS member Sharon says about the program…

I’m really enjoying the EBS lifestyle, and have been following it for 10 months now, I feel the best in years, I have a flat tummy and suffer much less with bloating.

When I did the six-week reset the first week was hard but by day 5 I was feeling so good it encouraged me to keep going.

I am slimmer around my middle and have a lot of energy. My joints feel so much better. I can tell I have less inflammation in my body. The workouts are great and because they are short, I always can fit them into my day.

I love all the information and master classes on the platform, as I like to learn about health and nutrition. I will be subscribing for another year – thanks Yalda for all your work, in helping yourself, you are now helping so many people.

Want to know more? Check out our membership options now.

 

You might also like:

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With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London.

She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Yalda Alaoui

Author

Eat. Burn. Subscribe.

Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

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April 17, 2024

Is AG1 Supplement Good for You?

Hi Everyone,

I am often asked, “Is AG1 supplement good for you?” And I have to say no! When I first saw it (I like to keep up to date with new products so I ordered a packet for myself) I was horrified by the ingredients. I was so horrified that I returned the product. Let me explain so you can learn how to spot problematic ingredients too.

What is AG1?

AG1 is a multivitamin and herbal powder formula that you mix with water to make a healthy drink. It is heavily endorsed by doctors and celebrities and marketed with phrases such as ‘Promotes Gut Health,’ ‘Supports Immunity,’ and ‘Helps Recovery.’

But the extensive list of ingredients doesn’t stack up to be as healthy as it makes out.

Are Supplements Safe?

Is AG1 Good or Bad for You?

The Risks of Taking AG1

Why the AG1 Ingredient Soy Lecithin Has Health Risks

How is Soy Lecithin Produced?

Is Inulin, Another AG1 Ingredient, Safe?

 

Are Supplements Safe?

Firstly, everyone needs to know that supplements are not FDA-approved (Food and Drug Administration). Supplement manufacturers are responsible for their products’ safety but do not need to prove their safety.

Nor do they need to prove the effectiveness of the supplements.

A supplement manufacturer may do business with another manufacturer who may verify the safety of their ingredients before they use them. But the other manufacturer does not have to prove the safety of their ingredients, either.

The Food and Drug Administration provides no safety certification for supplement formulas – or their ingredients, including

additives. Additives have never been rigorously tested.

For reassurance, I always advise using a trusted brand, like Minami or Solgar who extensively research their ingredients and products. You can see more brands I love and trust on my Yalda Loves page. However, no matter how good a supplement is, it cannot replace a healthy diet and lifestyle.

Also, please ask yourself what you want from your supplement. For instance, you can easily reach your weight loss goals, manage depression, ease pain, optimize energy levels, and discover glowing skin by following the EBS anti-inflammatory lifestyle! The effects are incredible, and they keep on coming!

What Do Supplements Contain?

Many popular supplements contain unnecessary excipients, fillers, stabilizers, bulking agents, and preservatives. A supplement company can get away with using cheap additives because they don’t have to comply with any food and drug laws. This lack of regulation and use of cheap filler ingredients is partly why supplement manufacturing is a billion-dollar industry!

It is essential to know what to look for in a good quality supplement and to spot cheap, unnecessary ingredients. I urge you not to be swayed by endorsements from doctors or celebrities or to buy things online without understanding the ingredients.

 

Is AG1 Good For You?

AG1 has been around for a while, is recommended by doctors, and has famous people as investors. So, there’s a lot to ‘trust’ about the brand. Endorsed by Dr. Chatterjee, Dr. Mark Hyman, Huberman Lab, and Dr. David Sinclair, it is not a surprise that their revenue numbers are apparently through the roof. Doctors are telling you that it is good for you.

AG1 was founded in 2010 and was originally called Athletic Greens. It is a blend of 75 vitamins, minerals, superfoods, probiotics, and adaptogens, with no GMOs, herbicides, pesticides, artificial colors, flavors, or preservatives. According to their website, AG1 is made from the highest quality ingredients under the strictest standards – but bear in mind that there are no strict standards in place by the FDA.

 

The Risks of Taking AG1

Supplements are huge money-makers, and the manufacturers don’t need to prove their safety.

Even when taking supplements from ‘reputable’ brands, it’s always wise to ensure that you go over the ingredients with your nutritionist or healthcare provider. This minimizes the risk of :

  • Contraindications with medications or other supplements.
  • Accidentally taking too much of a vitamin or mineral.
  • Sensitivities to ingredients that are not classed as dangerous to health.

AG1 is full of active ingredients beneficial to health such as B vitamins, zinc, and vitamin C. However, this high amount of active ingredients may be difficult for some people to digest and assimilate. And many of the herbals have well-recognized potential risks. For example, too much licorice can lead to hypokalemia and hypertension and some people are more sensitive to licorice exposure (Kwon et al., 2020). There is no caution about this on their website, by the way.

The most significant problem I noticed within seconds of looking at the ingredients is soy lecithin.

Soy lecithin harms the gut microbiome (Miclotte et al, 2020) and may trigger gut dysbiosis. It is NOT good for gut health, the immune system, or aiding recovery. It does the complete opposite.

Why the AG1 Ingredient Soy Lecithin Has Health Risks

Soy lecithin is added to products as an emulsifier, not for health benefits. You could argue that AG1 is using it for this reason and the good ingredients will outweigh any harmful effects. But, soy lecithin is the second largest ingredient in the supplement!

Research is ongoing into the impact of emulsifiers like soy lecithin on health, but so far we know that:

  • Higher levels of soy lecithin encourage Enterococcus and Clostridium bacteria in the microbiota. These are pathogenic and lead to disease.
  • Soy lecithin is associated with a decline in the diversity of the gut microbiome (Miclotte et al, 2020).
  • By disrupting the microbiome, emulsifiers contribute to a pro-inflammatory state and the development of Metabolic Syndrome (Miclotte et al, 2020).

Disruption of the gut microbiome leads to a dysregulated immune system, which leads to chronic inflammation.  This manifests in different ways for each individual and can show up as alopecia, candida & H-pylori, depression, IBS, bloating, migraines, obesity, Metabolic Syndrome, skin inflammation – the list goes on!

So, if you have an inflammatory condition and you regularly take a supplement containing a large amount of soy lecithin, you could be making your condition worse.

A footnote at the end of the label states: This product contains a premium lecithin for phosphatidyl serine and phosphatidylcholine. The metabolism of phosphatidylcholine from soy lecithin in the gut microbiota has been linked to cardiovascular disease, as discussed in studies (Wang et al., 2011, Tang & Hazen, 2014).

How is Soy Lecithin Produced?

To make soy lecithin you must first extract soybean oil from raw soybeans using an industrial solvent. The oil then goes through a process called degumming. This involves mixing water with the oil until the lecithin separates from it. After that, the lecithin is then dried and often bleached. The DNA in soy lecithin is degraded during this process, so it is impossible to tell whether it is GMO or not. Also, I am not sure what AG1 means by premium soy lecithin.

Is Inulin, Another AG1 Ingredient, Safe?

The other AG1 ingredient linked to health issues is inulin, the fourth ingredient listed.

Inulin is a prebiotic fiber that can alter your microbiota. In some instances this can be helpful but if your microbiome is already out of balance there is the risk of feeding the harmful microbes.

Animal studies show that inulin disturbs systemic cholesterol and bile acid metabolism and may have detrimental effects on liver function. (Pauly et al., 2020).  And be careful if you have digestive problems as inulin can cause bloating, excess wind, cramps, and diarrhea (WebMD).

Again, many articles state the health properties of inulin. It is important to run through ingredients with your nutritionist (or contact us if you are a member) to make sure they are right for you and your specific health needs.

Reading one of AG1’s clever marketing statements “AG1 empowers the gut for whole body health” I’m afraid I have to disagree. Soy lecithin disempowers your gut, increasing the risk of disease. But I do agree with their statement: We can’t achieve a healthier everything else without a healthy gut.

 

Beware of Marketing Words!

They could cost you your health.

The key takeaways here are:

  • The FDA does not regulate supplement companies and their products.
  • Marketing slogans exist purely to make you buy the product.
  • Always read the ingredients list on any supplement carefully and speak to your healthcare practitioner (or us, if you are an EBS Member) before taking them.
  • Taking supplements – even those endorsed by doctors and famous people – may leave your body susceptible to disease if they contain potentially harmful ingredients.

If you haven’t heard my podcasts or the recent Instagram Live with Dr. Dawn Sherling about the dangers of food additives, check them out.

AG1 or Eat Burn Sleep – Which is the Best Investment For Your Health?

Consider how much it will cost you to make you unhealthy in the long run:

  • AG1’s ‘BEST VALUE’ package is for two people at £2,328.00 ($2,796.70) a year.
  • For a single subscription (at the time of writing, there was an offer of £79 per month), which is £948.00 (approx.$1,140) a year for a ‘health’ supplement!
  • Our Premium EBS Membership, which gives you access to everything you need to support your health, is only £250 a year, without health risks and long-term positive effects.

 

Knowing what is good for you and how your body works is the best way to take care of yourself. And the EBS platform enables you to do exactly that.

A year’s subscription to Eat Burn Sleep gives you the knowledge and tools you need. It is the equivalent of having a personal nutritionist and a year’s gym sessions with unique exercises not found anywhere else. You can access Movement videos, guided Meditations, meal plans, food lists, and an ever-expanding anti-inflammatory cookbook with recipes from around the world, like Catalan Roasted Vegetables, Chicken Marbella, and Moroccan Burgers.

EBS is family-friendly and world-friendly. Our members are getting happier and healthier, changing their tastebuds and optimizing their microbiome. They are living a better life as the days and years go by.

This is what Dr Sara Fernandez, MD, has to say…

“I am really impressed with the quality of your work and couldn’t agree more with your principles. Your ability to formulate a lifestyle strategy around improving health is outstanding.

EBS is an excellent professional platform sustained with thorough research and scientific information. You not only cover research for anti-inflammatory nutrition but for all medical conditions. This demonstrates how what we eat contributes to their regression or progression as chronic illness.”

 

Do take care. Your health is precious. Have a great day!

 

Yalda Alaoui is an expert Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London.
She has spent over a decade performing groundbreaking research into chronic inflammation and gut health.

 

Yalda Alaoui

Author

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March 24, 2024

Can Diet Help Relieve Hay Fever?

Spring is here which means seasonal allergies are too! Tree, grass, and weed pollen make life miserable for millions of hay fever sufferers every year, causing sneezing fits, sore throats, and stuffy noses. Antihistamine drugs may help but often have side effects like drowsiness. But what about food? Can diet help relieve hay fever?

 

What Is Hay Fever?

Hay fever, or seasonal allergic rhinitis as it is officially known, occurs when your immune system reacts to pollen from grasses, trees, flowers, and weeds.

The pollen irritates the lining of your nose, eyes, and throat, causing immune cells to release histamine and other inflammatory chemicals. This leads to itching, swelling, and irritation.

Typical hay fever symptoms include:

    • Sore throat.
    • Tickly cough.
    • Runny or blocked, stuffy nose.
    • Itchy, watery eyes.
    • Sneezing.
    • Headache.
    • Mucous in your throat.

 

When Is Hay Fever Season?

Hay fever season starts in late Winter / early Spring when the tree pollens appear. This is soon followed by grasses in late Spring and early Summer and weed pollen in Fall. Spring and Fall are often peak seasons for seasonal allergic rhinitis, although pollen levels vary according to your location and climate.

 

Who Is Prone to Hay Fever?

Anyone of any age can suffer from hay fever. Some people grow out of their childhood hay fever and no longer experience any symptoms as an adult. Others develop it for the first time in their twenties or thirties, or even later. Many women start with seasonal allergic rhinitis and other allergies during menopause when hormone changes affect immune and gut health.

 

How Long Does Hay Fever Last?

This varies from person to person. If you are only sensitive to one type of pollen, your symptoms will subside when that pollen level drops. If you are sensitive to several types of pollen your symptoms can potentially last from late Winter through to Fall.

 

Why Is My Hay Fever So Bad All of a Sudden?

There are several reasons why seasonal allergies can suddenly get worse.

Stress has a major impact on immune health. If you are under a lot of stress, your immune system may not work as effectively.

Illness and infection can affect the membranes lining your nose and throat and leave you more sensitive to pollen.

Location change. If you’ve moved to a different city or even a different part of the same city, the pollen levels may be higher than where you lived before.

Air pollution from traffic fumes can make hay fever worse for some sufferers.

Weather patterns affect pollen levels. A mild winter followed by a cool spring and a sudden burst of warmth in early summer can trigger a pollen burst that can worsen symptoms.

 

Can Diet Help Relieve Hay Fever?

Yes! Adopting an anti-inflammatory diet and lifestyle can be hugely beneficial for managing seasonal allergic rhinitis. The clue here is in the name of the condition. The word “rhinitis” translates as “inflammation of the nose,” meaning the membranes lining the nose are inflamed.

The Eat Burn Sleep anti-inflammatory diet and lifestyle program minimises inflammation by supporting gut and immune health. These two systems are intrinsically linked because so much of your immune system resides in the gut.

Alongside these immune cells, your gut microbiome is also hard at work supporting immunity. It helps to regulate immune responses and inflammation and communicates with other microbiomes in the body, such as the oral and nasal microbiomes.

Research shows that people with allergic rhinitis have an altered microbiome in the nasal passages which may be associated with inflammation (Chen et al, 2022). As we can’t micromanage individual bacteria within a microbiome, it’s important to create the right environment for beneficial species to thrive. Following an anti-inflammatory diet and lifestyle is the ideal way to do this. I suggest the 6-Week Reset as the place to start – it has all the meal plans, food lists, and guidance you need to begin your anti-inflammatory journey.

 

Here’s what EBS Member Eleonora has to say about the program:

I’m in the sixth week of the Six Week Reset and I cannot thank Yalda enough for the EBS lifestyle. During the last two years, I’ve struggled a lot with various issues like bloating, being overweight, psoriasis, thyroid malfunction, and acne, but now I’ve found the lifestyle that is the answer to all my problems.

I finally started losing weight, changing my body composition, feeling energetic all day long, less bloated, fewer cravings in my PMS phase, and still counting the benefits!

This lifestyle completely switched my body and my mind, and I cannot live without all the specialized advice I can find on the EBS platform anymore. Again, thanks Yalda for your great work!

Want to know more about Eat Burn Sleep? You can take a sneak peek around the platform here and check out our membership options here.

 

And you might also like to read:

The Anti-inflammatory Diet and Lifestyle

Does Sleep Help With Inflammation?

What is Gut Health?

 

Here’s to a happy and healthy hay fever season,

Yalda x

Yalda Alaoui

Author

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March 03, 2024

Endometriosis: Which Diet Is Best?

Are you one of the millions who suffer from the chronic inflammatory condition endometriosis? Do you struggle to know which diet is best?

The Office on Women’s Health estimates that 6.5 million American women aged 15-44 are affected by the condition. But with an average diagnosis period of 7 years, this figure is likely to be much higher.

There is currently no known cure for endometriosis and mainstream medical care focuses on hormonal contraceptives and surgical options. These methods fail to acknowledge the influence of food, movement, and lifestyle on hormone health. So, what is endometriosis, and which diet is best?

 

What is endometriosis?

Endometriosis is a chronic inflammatory condition where cells similar to the ones lining the womb (endometrial cells) grow elsewhere. They can grow anywhere in the body including the lungs, brain, bowel, bladder, and digestive tract.

Each month these cells follow the same pattern as regular cells lining the womb. They grow, break down, and bleed. But unlike normal endometrial cells that leave the body via menstruation, the blood from these cells has nowhere to go. This can lead to the formation of painful cysts, scar tissue, and adhesions (tissue that binds organs together).

 

What causes endometriosis?

Doctors still do not know exactly what causes endometriosis but there are several theories:

Immune dysregulation: Immune cells fail to recognize and deal with the cells growing outside the womb.

Genetic predisposition: Endometriosis can run in families and there may be a genetic heritability factor to the condition (Nouri et al, 2010).

Retrograde menstruation: Menstrual blood may flow into other parts of the body and deposit womb cells.

woman holding a model of a uterus

Symptoms of endometriosis

The main symptom of endometriosis is pain which can be felt in the pelvic area, the groin, the lower abdomen, and the lower back.

Other symptoms include:

Dysmenorrhea (menstrual cramps)

Heavy or irregular bleeding

Pain during sex

Gastrointestinal disturbances such as bloating, constipation, diarrhea, nausea, and vomiting

Pain when defecating

Frequent urination and/or pain during urination

 

The driving force behind these symptoms is chronic inflammation and excess amounts of estrogen, produced by the endometrial tissues (Bulan et al, 2019).
woman clutching her stomach

 

Dealing with “endo belly”

“Endo belly” is the tight, bloated abdomen endometriosis sufferers experience during their monthly cycle. It can be accompanied by pain, wind, or changes in bowel habits. The bloating may get worse just before a period when hormone levels peak.

The best way of dealing with endo belly and the many other symptoms of endometriosis is through food and lifestyle changes.

What you eat and how you live influences your hormone health every single day.  If you want to drive down excess estrogen and be free of inflammation you need to live more harmoniously with your hormones.

 

Which diet is best for endometriosis?

We believe the most effective approach for managing endometriosis is an anti-inflammatory diet that supports gut health and liver function.

This approach addresses the underlying causes of endometriosis:

Inflammation: Endometriosis is characterized by painful, inflammatory symptoms. A typical Western-style diet rich in ultra-processed foods and low in fiber and antioxidants will fuel this inflammation and make your symptoms worse.

Estrogen excess: Estrogen needs to be detoxified through the liver and excreted via the gut. The gut microbiota contains a special subset of bacteria called the estrobolome which is responsible for processing estrogen. If the estrobolome is disrupted it can recycle old estrogen back into circulation, adding to the overall hormone imbalance.

Jiang et al (2021) show that endometriosis is associated with gut microbiome disturbances which in turn lead to immune dysfunction and further inflammation. This two-way connection between endometriosis and the gut microbiome must be addressed with diet to help reduce inflammation and optimize microbial balance.

 

Why the EBS diet and lifestyle is best for endometriosis

At EBS we believe in a whole-body approach to managing endometriosis. Our programs encompass foods, movement, and meditation, to support health holistically.

The EBS platform is used and prescribed by healthcare professionals worldwide for endometriosis and other chronic inflammatory conditions. It treats inflammation at a systemic level, supports optimum hormone balance, and reduces pain where needed.

 

This is what some of our  EBS members with endometriosis have to say:

“Just finished Week One and I feel great already. The main reason I’m following the EBS lifestyle is suffering endometriosis. I lost 1kg on Week One and feel less bloated. Overall, I think mentally I feel better as well!!”

Niloofar

 

“I have some great news that I wanted to share with you. My endometrioma finally started to shred one year after the diagnosis, and after joining the EBS, it was stable, and I thought it was never going to shred.

In February 2022 it was down by 1.5cm, and now it is down by 2.5cm! I couldn’t believe my doctor! I thought that surgery was the only way to get rid of it!

I am so happy that I finally see the healing. The brain is incredible.

I believe reducing stress, body mobility, and whole foods are keys to sustainable health.”

Safae

 

Ready to be free from the pain and bloating of endometriosis? Join Eat Burn Sleep today and get started on your path to a pain-free life. Take a sneak peek around the platform here and check out our membership options here.

 

And you might also enjoy:

The Anti-inflammatory Diet and Lifestyle

Women’s Pelvic Floor Health – Podcast

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Wishing you well,

Yalda x

Yalda Alaoui

Author

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June 09, 2024

Why Is Fascia Stretching So Important?

Hi Everyone,

Are you caring for your fascia?

Looking after your fascia is vital if you want to be fit and pain-free. If you are unfamiliar with fascia, let alone why fascia stretching is important, this post is for you.

What Is Fascia?

What Causes Fascia Pain?

Symptoms of Tight Fascia

Why is Fascia Stretching Important?

What Does Fascia Stretching Do?

How to ‘Feel’ Your Fascia

Stretch your fascia

What Is Fascia?

Fascia is this amazingly dense, clear, 3-dimensional structure that wraps around your joints, ligaments, muscles, tendons, and internal organs. It is made of collagen and elastin and carries more nerve endings than any other tissue.

Every part of your body has layers of interlacing fascia holding everything in place. It’s like an internal bodysuit holding you together! Without it, you would collapse on the floor.

On a basic level, fascia is a support structure allowing easy movement between your body’s muscular, skeletal, and visceral components. It enables proprioception, your body’s sixth sense of action, coordination, and self-movement.

On a deeper level, it transmits thoughts and feelings through millions of nerve pathways. Essentially, fascia allows the conduction of consciousness throughout your body. If you think it, you will feel it in your fascia.

When your fascia gets tight due to immobility, stress, inflammation, or poor nutrition, it causes pain and tension.

When areas on the body are stressed fascia issues arise

What Causes Fascia Pain?

Fascia pain can be caused by:

  • Inflammatory conditions
  • Inflammatory food
  • Poor nutrition
  • Digestive problems
  • Autoimmune conditions
  • High blood sugar levels
  • Repetitive movements that strain one part of your body
  • The wrong types of exercise
  • Surgery
  • Injuries and old injuries that haven’t healed correctly
  • Working or living in cold environments
  • Sedentary lifestyles – fascia requires movement to work efficiently
  • Physical, mental, and emotional stress
  • Not breathing correctly
  • Infections
  • Poor posture
  • Physical misalignments and imbalances (we often don’t know we have them!)

 

Because of the way fascia stretches and contracts, it’s easy to mistake fascia pain for something else. For example, hip pain may be due to fascia tension in your hamstrings. Or your painful shoulder is sore because your neck fascia is tight.

This is why regular, consistent fascia stretching is so important for your health and well-being.

 

Fascia neck pain

Symptoms of Tight Fascia

Symptoms of tight fascia include:

  • A tender knot
  • A deep, aching pain
  • Tender muscles
  • Muscle weakness
  • Circulatory Issues
  • Swelling
  • Reduced mobility
  • Compression
  • Headaches
  • Poor sleep quality
  • Fatigue
  • Depression

 

The good news is that fascia is self-healing and can reverse any pain and damage with the right stretches.

Fascia issues come through the lumbar

Why is Fascia Stretching Important?

Healthy fascia relies on regular movement, stretching, and good hydration. If you are inactive, don’t stretch enough, or don’t drink enough water, your fascia will become dry, tight, and painful.

Any classic stretch can be turned into a fascial stretch, but they are not the same thing.

An effective fascia stretch involves the right dynamic movement and the correct breathing. It should feel good, but it shouldn’t be painful. Not too tight, not too loose, and for the right amount of time – but you will feel your point of sensation.

There is an art to movement, which I teach on the Eat Burn Sleep platform. Fascia loves multi-directional movement so I have created a whole range of videos to guide you through fascia stretching.

Stretching your fascia correctly reduces inflammation, strengthens muscles, and improves body composition. It is good for digestion, the immune system, and mental wellness. These movements will improve your day-to-day activities and help you work, rest, and play in a pain-free way.

To ensure that you keep your fascia in good health:

  • Live an anti-inflammatory lifestyle. This is what Eat Burn Sleep is all about. We focus on gut health, optimum nutrition, daily movement, and restorative sleep.
  • Be active and move regularly. Our bodies need motion to maintain healthy circulation and metabolism. If you have a sedentary job, be aware that it takes less than 60 minutes to cause tight fascia in your hamstrings. You must stretch out and move for at least two minutes every hour. Set an alarm if you need reminding. It’s that important.
  • Stretch regularly to reduce the risk of inflammation, circulatory issues, and pain in your joints.
  • Adjust your posture. Be mindful of how you are sitting and standing. Slouching or compensating for a sore body part all play havoc with your fascia.

 

Poor posture can lead to fascia issues

What Does Fascia Stretching Do?

  • Reduces inflammation
  • Increases mobility
  • Releases tension, relaxes and rejuvenates your whole body
  • Helps you stay mobile as you age.
  • Increases blood and lymph flow
  • Supports immune health
  • Allows for a better range of flexibility and movement
  • Improves body alignment
  • Reduces scar tissue
  • Reduces your risk of injury when exercising

 

It is so important to stretch and release tension throughout the day so that it doesn’t build up and cause you pain.

How to feel your fascia connection

How to ‘Feel’ Your Fascia

To feel the connectedness of your fascia, try this exercise:

Sit on a mat, legs in front of you, and relax with your spine elongated. Make sure that you are warm.

Roll your head down slowly, leaning forward, and guide your head to your knees. Can you feel the stretch?

Now point and flex the toes. Feel how that stretch changes. Only you will know how that fascia stretch feels because we all are unique, and our connective tissues are personal to us all.

You should feel the benefits of the proper movement in your brain, too! It’s incredible.

A red-headed girl smiling because she stretches her fascia at the desk

So, now you know the fuss about stretching your fascia.

There are over 170 movement videos on the EBS platform, including 16+ stretching videos. All are excellent for your fascia.

Some of them are accompanied by full-body meditations, which are incredibly nourishing for your mind, body, and soul.

Girl doing a fascia stretch with one hand out and an opposite leg stretching

Believe me, you will feel amazing following an anti-inflammatory lifestyle.

But don’t just take it from me. This is what EBS Member Natasa has to say about the program:

“I have lost almost 10kg since starting EBS.

I’ve had knee surgery, and my knee pain has really reduced, and my post-op recovery is going very well. I am not taking anything for pain relief.

Everywhere I go, I just talk about your platform. Thank you so much! I absolutely love this lifestyle.”

And, you can check out hundreds more reviews on our Testimonials page.

You might also enjoy:

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Ready to stretch your fascia and start living the anti-inflammatory way? Find out more about our membership options now.

With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Yalda Alaoui

Author

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May 12, 2024

Signs of Inflammation
That May Surprise You

Hello Everyone,

I am often asked about the signs of inflammation and how to tell if it’s a problem. But honestly, chronic inflammation will express itself differently for each of us! This is because we have a unique genetic makeup that influences our health.

However, there are some common signs of inflammation to look out for, some of which will surprise you.

 

What are the signs of chronic inflammation?

Digestive System

 

Cognitive function

 

Joints, muscles, and skin

  • Skin rashes
  • Acne
  • Joint pains
  • Back pain
  • Muscle aches
  • Swollen ankles and fingers
  • Puffy legs
  • Mouth sores
  • Dark circles around your eyes
  • Puffy eyes
  • Dry eyes
  • Melasma

 

General Health

 

This is not an exhaustive list, but I hope it gives you an idea of how many different ways chronic inflammation can appear in your body.

Should I Be Tested For Inflammation?

In some cases, your doctor or healthcare practitioner may run blood or stool tests to check for inflammatory markers. The most commonly tested marker in your blood is CRP – C-Reactive protein. Elevated levels of CRP indicate acute inflammation in your system.

However, CRP levels do not give the whole picture and you can still have chronic inflammation even if your levels are within the normal range.

What Causes Chronic Inflammation?

It’s easy to get attached to the name of a disease and what medicines you can take to deal with it rather than thinking about the underlying cause. So many people get rid of their health issues on the Eat Burn Sleep program because it deals with the underlying cause.

When we talk about chronic inflammation we are looking at two main underlying causes: diet and lifestyle.

Yes, genetics play a role too. But even if you carry a genetic predisposition for an inflammatory condition, it is your diet and lifestyle that switches on those genes.

 

Diet, Lifestyle, and Chronic Inflammation

Diet is a major underlying cause of chronic inflammation because of the number of Ultra Processed Foods and Drinks (UPFDs) available now. These foods and drinks are high in refined sugars, industrially processed oils, artificial sweeteners, additives, and emulsifiers. They lack fiber, vitamins, minerals, and antioxidants.

They aren’t real food; they are the products of a chemistry lab! And we as humans are not designed to thrive on such things.

Lifestyle is the other major underlying cause. We have become reliant on smartphones and screens that disrupt our sleep. Millions of people are dealing with high levels of stress. And we move our bodies far less than we need to.

A sedentary lifestyle is strongly linked with chronic inflammation and is known to increase your risk of developing serious conditions like cardiovascular disease and diabetes. The same goes for stress too. Ongoing stress disturbs gut health, immunity, brain function, and cellular repair, opening the door to weight gain and chronic inflammation.

 

Eat Burn Sleep – The Power of an Anti-Inflammatory Lifestyle

Living a low-inflammation lifestyle protects you from disease and helps you recover from illness and surgery more efficiently.

The Eat Burn Sleep approach is more than just an anti-inflammatory diet. It is a complete 360-degree platform of inflammation-reducing tools.

The program includes:

  • Food plans
  • Recipes
  • Guided meditations
  • Movement videos
  • Health masterclasses, and more.

 

It is a program that works. We have countless testimonials from EBS members who have had an inflammatory condition, followed the program, and then returned to see their doctor who is astounded at the results.

Take Natasa, who saw incredible results after only 3 weeks on the program:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that previously I couldn’t do because of my knee pain. Also, all your recipes are so tasty.

Thank you so much.”

I am passionate about helping people live healthier, happier lives, so you can imagine how it feels when testimonials like this come in!

How does the program work?

I always suggest that people start with the 6-week Reset. This is designed to optimize your gut microbiota and liver function. It takes just 42 days to feel incredible before you carry your anti-inflammatory lifestyle forward with all the tools that you need.

The program is all about moderation and enjoying life – not deprivation and restriction. It’s about damage limitation, not perfection! With the health education Eat Burn Sleep provides, people make better choices for themselves and their families – promoting healthier lives for all ages.

Want to find out more? Enjoy a sneak peek into the program and find out more about our membership options now.

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With love,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

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