Since I made the decision to go vegan, one of the most common questions that I have been asked is about my protein intake status. Usually, when somebody finds out that I’m vegan, it is almost always followed by “where do you get your protein from?”. I guess it’s helpful that I studied both my undergrad and postgrad in Nutrition as it certainly helps when it comes to clearing the confusion surrounding this frequently asked question.

Why does protein get so much attention? Proteins are made up of chains of different amino acids some of which can be made by the body and others cannot and must, therefore, be supplied by the diet (essential amino acids). Since proteins form the basis of your muscles, hair, nails, and collagen, it’s clear that it’s an important nutrient for almost every part of the body.

So can vegans actually get enough of these important building blocks in their diet? It turns out that there’s plenty of protein in plant foods and they provide all nine essential amino acids. It’s pretty easy to reach your body’s protein requirement with a varied and balanced diet because protein is found in a multitude of plant foods. While fruit is extremely low in protein and oils don’t provide any, all other plant foods contain some degree of protein! Protein-rich sources of plant-based proteins include grains, legumes, soy foods, seitan (wheat protein) and nuts. If you’re eating a well-planned and balanced diet you can almost definitely meet your protein requirements without the need for animal product consumption.

Nutritionists would normally recommend a slightly higher protein intake for vegans as plant proteins are not digested as well as animal proteins. Though it’s worth noting that cooking and processing often improves the protein digestibility and so would be less of an issue for vegans who consume more foods like tofu or vegan meat substitutes made from soy protein regularly. For those who typically consume nuts, grains and legumes for protein could look to include tofu-based products which would improve the protein digestibility factor.

Ultimately all protein is initially made by plants and that includes animal protein. Since animals also need to digest essential proteins from plants, you could say that animal tissue in meat is recycled second-hand plant protein with missing antioxidants, fiber, vitamins and minerals (the good stuff). Have you ever wondered where the strongest animals get their protein from? The largest and strongest herbivorous animals like elephants, oxen and rhinos get their protein straight from the source (plants).

For anyone looking to make the switch to plant-based eating, this easy to cook breakfast dish is a great alternative to scrambled eggs and is packed with flavour, loaded with plant-based protein and is totally free from animal products.

Simply Golden Scrambled Tofu

Servings: 4

Cook Time: 10 minutes

Ingredients:

· 280g extra firm tofu

· 300g silken tofu

· 1/2 tbsp vegan butter

· ¼ tsp Himalayan salt

· 1/2 tsp turmeric powder

· 1/2 tsp ground black pepper

· 1/2 tsp paprika

· 1 clove garlic, minced

· 1 tsp nutritional yeast

· 2 spring onions

Directions:

1. Add the vegan butter to a frying pan and place the pan over medium heat. Once hot, add the sliced spring onions and saute until fragrant. Add the garlic and stir for a minute.
2. Pour the silken tofu into the pan and add the turmeric powder, paprika and black pepper and mix well.
3. Crumble the block of tofu with your fingers and stir well until the mix is combined
4. Cook for five minutes, stirring constantly until flaky and golden

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

“But where do you get your protein from?” was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Food is one of the most important parts of the holidays and sitting down to a vegan Christmas dinner has never been easier! Deck your dinner table with this plant-based and totally festive sweet treat. It’s hard to get more “holiday” than this cinnamon-spiced banana bread paired with a Christmassy spiced chai latte. It's so good, your guests won't believe it’s actually plant-based!

Festive Banana Bread

Servings: 12

Prep Time: 15 minutes

Cook Time: 45 minutes

Ingredients:

For the Dry Ingredients:

· 175 g brown sugar

· 250 g plain flour

· ½ tsp bicarbonate of soda

· ½ tsp baking powder

· 50 g mixed dried fruit

· 50 g dried cranberries

· 2 tsp mixed spice

· 1 tsp ground cinnamon

For the Wet Ingredients:

· 3 medium very ripe bananas mashed

· 1 tsp vanilla extract

· 100 ml water

· 75 ml agave syrup

· 100 ml olive oil

Directions:

1. Preheat the oven to 180°C and lightly grease a 1lb loaf tin and set aside
2. In a large bowl, add all the dry ingredients (except the dried cranberries and mixed fruit) and gently whisk until combined
3. In a separate bowl use a potato masher or fork to puree the bananas and mix in the remaining wet ingredients until it is evenly combined
4. Pour the wet ingredients into the dry ingredients bowl and stir well until evenly combined. Finally, fold the cranberries and dried fruit into the batter.
5. Pour the batter into a loaf tin and bake in the oven for 45 minutes
6. Allow to cool in the tin before you and your guests tuck in!

Have Yourself a Merry Vegan Christmas was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Interest in dairy-free living is quickly growing and is driven by concerns around animal welfare, health, environmental implications and personal preference. Almost a quarter of the UK population have already made the switch to dairy-free kinds of milk and as the demand for plant-based alternatives steadily rises, dairy farming may become a thing of the past. In a bid to become part of the solution for a sustainable future, an increasing amount of dairy farms are closing down and some are even switching to plant agriculture.

If you’ve decided to cut back on or even cut out dairy, it might seem challenging at first (since its practically everywhere). Fortunately, there is a plethora of plant-based alternatives to choose from and the good news is that there’s something for everyone. Whether you are vegan, lactose-free, allergic to soy, coconuts or tree nuts, it is simple to find an alternative to suit you.

A recent study by the University of Oxford found that the greenhouse gas emissions produced from cow’s milk is almost three times greater than from any type of plant-based milk. Between the most popular types of plant-based milks (almond, oat and soy milk), almond milk requires the most amount of water- a single glass requires 74 litres of water. However, although this figure may sound like a large amount, it is still considerably less than the water used to produce a glass of dairy milk- a whopping 136 litres.

In addition to the environmental benefits, there are also some nutritional benefits worth noting when making the switch to plant-based milks.

The most common milk alternatives available are soy, almond, coconut (yes, this actually exists!), cashew, hazelnut, hemp, rice and oat milk. Each milk has a different nutritional profile and is usually fortified with calcium (sometimes up to 50% more than dairy), vitamins D, E, B12 and B2. Unsweetened versions are naturally lower in sugar as they contain only the natural sugars found within the nuts/seeds (far lower than 13–16 g found in dairy milk). Plant-based milks are also free from sex steroid hormones, such as estrogen. Studies suggest that these hormones may play a role in hormone-related conditions including acne and premature puberty. In addition, plant-based milks are easier to digest due to the fact that they are all naturally lactose-free. This is great news for the majority of the population, considering that approximately 65% of the human population has a reduced ability to digest lactose post infancy.

If you choose to follow a dairy-free or plant-based diet, it’s important to be aware of your intake of some specific nutrients. This is because plant foods only have small amounts of these nutrients or may not be absorbed as easily. When planning your meals, it’s important to ensure you get a sufficient amount of the following nutrients:

•Vitamin B12- As vitamin B12 is produced by microorganisms, it is important to ensure you get adequate amounts of this important vitamin through fortified foods (plant-milks, soy products, cereals and nutritional yeast) or supplementation. You can choose to eat fortified foods between two to three times a day to get at least three micrograms of vitamin B12 per day or you can choose to supplement daily (providing at least 10 micrograms daily).

•Calcium- The quantity of calcium found in non-dairy milks is around the same as dairy-milk (although not all are fortified, so it’s important to check the carton). Also, be sure to give the carton a good shake as the calcium has a tenancy to settle at the bottom!

•Iodine- Cow milk is a major source of iodine- but it is by no means a natural component of the milk! This mineral makes its way into milk as a byproduct of the iodine-containing disinfectant that is used to wash cow udders. If you cut out dairy due to adopting a plant-based diet, it is important to consume a reliable source of iodine such as whole-grains, kale, strawberries and green beans. It’s worth noting that the iodine levels can vary and is dependant on how much iodine is in the soil. Other rich sources of iodine include seaweed and iodised salt.

As with any change to the diet, it takes some time and learning but you’ll find that going dairy-free/plant-based becomes easier with time. One way of making the transition easier is to meal plan in advance and create different recipes, ensuring that you’re getting plenty of variety and important nutrients!

If you’re thinking about eating plant-based but think you can’t live without the cheese (precisely how I felt prior to going vegan), your taste buds are in for a treat with the recipe below. Try making this delicious smoked, creamy cheesy goodness; which makes the perfect smoked cheese alternative!

Nutty for Vegan Cheeze

· 1/2 cup Raw Cashews, soaked in hot water for 20 minutes

· 160ml Water

· 1 tsp Tomato Paste

. 2 tsp Apple Cider Vinegar

. 1 Small Red Pepper (Diced)

· 3 Tbsp Freshly Squeezed Lemon Juice

· 1 Tbsp Coconut Oil

. 1 tsp Mustard

· 1/4 cup Tahini

. 1/2 tsp Smoked Paprika

. 1/8 tsp Cayenne Pepper

. 1/2 tsp Garlic Powder

. 1 tsp Sea Salt

. 1 tsp Onion Powder

. 1/4 cup Nutritional Yeast Flakes

. 1 Tbsp Agar Agar Powder

1. Soak the cashews in the water for about 20 minutes to soften them
2. Drain the cashews and place into a small blender or food processor
3. Add 60ml water, tomato paste, apple cider vinegar, lemon juice, coconut oil, mustard, tahini, smoked paprika, cayenne pepper, garlic powder, sea salt, onion powder and the nutritional yeast flakes to the blender jug. Blend on high speed, scraping down the sides from time to time, until you get a smooth texture
4. Add 100ml water and agar agar powder to a saucepan and bring to boil (whilst stirring continuously). Once boiled, remove from the heat and pour into the blender and blend until smooth
5. Working quickly and carefully, pour into a small greased dish and smooth down
6. Place into the fridge to set (for at least 10 hours)
7. Once you are ready to remove the cheese, turn the container upside down onto a plate. The cheese should slide out the plate but you could use a butter knife to gently release the edges.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Dear Dairy, It’s Time to Break Up! was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Now that the clocks have gone back, it’s clear that winter is around the corner and it feels like a struggle to keep pace with the seasonal transition. The change of season brings dark mornings, darker evenings and the coldest days of the year. For some people this can bring feelings of fatigue, low mood, feeling less social, having cravings for carbohydrate-rich foods and experiencing the urge to hibernate. The good news is that there are plenty of simple things you can do that could help boost your energy, mood and outlook on the day. Here are some quick tips to help uplift your spirit during the winter months and shuttle the blues away.

1. Let the light in- Even if the sun might not feel warm during autumn and winter, it’s still around- and is also able to provide you with vitamin D that can boost your mood the same way it can do during warmer months. The amount of daylight and sunshine can influence your serotonin levels- the hormone that affects your mood, appetite and sleep. Without sun exposure, your serotonin levels can dip which can lead to low mood and low energy. An easy way to combat this is to wrap up and head outdoors. A walk during your lunch break, playing outdoors with your kids, or enjoying winter activities like ice skating can go a long way even if it is chilly. Studies indicate that even 30 minutes of exposure to natural sunlight can increase levels of the feel-good neurotransmitter serotonin.
2. Sweat it out- Don’t let the weather stop you from getting your daily dose of activity. Staying active is a great way to raise mood-boosting chemicals including serotonin and endorphins. Focusing on the benefits you can expect from a work-out session, can encourage you to shake it up and get moving. Cardiovascular exercises can be especially beneficial, but if you find yourself feeling lethargic through the day, taking a moment to move around- even a few minutes can help elevate your mood. Bonus if you can exercise outdoors and sneak in some sunlight.
3. Align your Chakras- In addition to exercising, practising mindful exercises such as meditation can help to calm your mind, create awareness and pay attention to what’s occurring externally without trying to change anything during the moment. Meditation can be carried out any time of the day and even when carrying out something as simple as breathing, eating or exercising. When we relax we enable the mind and body to work together encouraging a reduction in pulse rate and a stream of endorphins to circulate in our bodies resulting in a calm, free from tension state of mind and we begin to feel blissed out.
4. Eat it Right- Its always tempting to reach for your favourite comfort foods when we feel low but eating a whole food plant-based diet is a great choice when it comes to boosting our serotonin levels. Studies have found that those who opt for whole grains, complex carbs and high-quality protein-rich foods, the happier, calmer and more energetic they feel that same day. This is a great excuse to get acquainted with your kitchen and transform wonderful winter ingredients to delicious holiday ready dishes.

With the autumn season upon us, pumpkins have made a reappearance on our shelves. Pumpkins are packed with feel good nutrients to help get us through the wintry season. Get the most out of this classic Halloween ingredient by making this recipe that’s deliciously creamy and filled with a combination of cinnamon, ginger and clove spices.

1. Line a cupcake tin with 8 cupcake cases

2. To prepare the crust, add all the ingredients for the crust into a food processor or a high-speed blender until crumbly- the mixture should stick together when pressed. Spoon a tablespoon of mixture into each case and press firmly to create the crust base. Chill in the fridge once complete.

3. To prepare the filling, combine all mousse ingredients into a food processor or a high-speed blender and blend until smooth and pour the filling into each case evenly. Return to the fridge to set completely for 4–6 hours.

Note: To create the spooky characters, we used rolled out white icing. For the vibrant pink colour, we used 2 tbsp of Pitaya powder and 1 tsp of food grade activated charcoal for the black coloured designs.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Don’t let the change of season spook you was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Chocolate has been around for more than 3000 years and is still one of the most craved foods around on the planet. We tend to associate chocolate with the words indulgence and guilty pleasure, but did you know that the unprocessed and raw version of chocolate known as cacao is one of the top sources of antioxidants around on the planet! The good news is that the benefits of cacao are thought to extend beyond just eating it. Learn how to make our home-made chocolate mask which can help your skin feel soothed, hydrated and positively revitalized!

Radiant Glow Cacao Face Mask

Ingredients

· 1 ripe avocado

· 3 teaspoon of cacao powder

· 2 teaspoon of Kaolin Clay powder

· 1 tablespoon of filtered water

· 2 drops of peppermint oil

Combine all the ingredients together in a small bowl until you have a soft paste. Evenly apply it to your face and let the mask sit and soak into your skin for up to 10 minutes, then rinse off with warm water.

This home-made face mask contains 5 ingredients, takes less than 5 minutes to whip up and is packed with beauty inspired natural ingredients.

Avocado

The base of this mask is an avocado (great excuse to use any overripe avocados). Many people are familiar with the health benefits of avocados and adding this into a face mask can help beautify your skin. Avocados contain plenty of omega-3 fatty acids which work well to moisturise dry skin and lock moisture in (especially important this time of the year).

Cacao Powder

Cacao is the real superstar of this mask. This antioxidant powerhouse is full of bio active compounds known as flavanols (studies show that they can help to repair skin damaged by UV sunlight) and theobromine (work to increase blood flow to the surface of the skin) as well as essential minerals including magnesium, zinc, iron and copper. These all act together and carry recognised nutritional and healing value.

Kaolin Clay Powder

The main component of kaolin clay powder is the mineral kaolinite. One of the most recognised benefits of this mineral is its ability to naturally absorb excess oils without over-drying the skin- which makes it a great all rounder face mask for soft and supple glowing skin.

Peppermint Oil

Peppermint oil is great for soothing and cooling the skin leaving you feeling minty fresh with a radiant glow! It also works well to balance out the secretion of excess oil making it a great choice for anyone with oily or combination skin.

Please note: Avoid this mask if you have sensitive skin since the peppermint oil may irritate your skin. Avoid using if you are allergic to any of the ingredients.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

A Beginner’s Guide to Choco Masks was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

CBD, otherwise known as cannabidiol, is sparking curiosity around the world and is quickly becoming a popular choice. While it’s growing in popularity, I have personally found that there many myths and misconceptions associated with CBD. When I was recently invited out to visit an Irish certified hemp farm located in the Cooley mountains, I thought it would be a great chance to pick the brains of experts specialised in CBD production.

Here’s what I learnt during my visit to the hemp farm:

A) There are various cannabinoids found within the Cannabis plant

You may have heard of THC, CBD and probably even CBDa, however, there are at least 85 known cannabinoids within the plant which all act differently on the body when consumed! Because cannabinoids are totally unique to the Cannabis plant, it is what makes the oil particularly sought after!

B) Not all Cannabis oils are the same

There are different strains of Cannabis Sativa which contain different amounts of each cannabinoid. Hemp is a strain of the Cannabis Sativa species, or rather a group of strains, where the THC (the cannabinoid that produces psychoactive effects) content is less than 0.2%.

C) CBDa is the parent of CBD

Before the compound CBD is produced, it begins as CBGa which converts into CBDa- when the right enzyme is present in the hemp plant. When the precursor CBDa is heated to a high temperature, a chemical reaction removes the carbon dioxide and hydrogen creating the well-known cannabinoid CBD. Researchers are currently looking at the potential benefits of CBDa as there is still much to learn about this fascinating cannabinoid.

D) Pure CBD oil is generally gluten-free

The pure oil extracted from hemp does not naturally contain gluten but that doesn’t mean all CBD products are gluten-free! It is worth noting that edibles and infused drinks have a higher chance of containing gluten due to the potential risk of cross-contamination within production facilities. It’s always important to check the label just to be sure!

E) There are three forms of CBD: full-spectrum CBD, broad-spectrum CBD and CBD isolate

The full-spectrum form contains a the full range of cannabinoids including small and regulated levels of THC as well as terpenes which all work together to provide a wide-ranging effect. Terpenes are the molecules that give the plant its characteristic minty, berry, pine and citrusy flavours.

Broad-spectrum CBD contains many cannabinoids like full-spectrum but contains zero THC content (great choice for those looking to avoid trace amounts of THC).

CBD isolate contains only CBD that has been extracted down to 99.9% purity. It is bound to a carrier oil such as MCT oil to improve its absorption in the body.

F) You might be able to take CBD with you when travelling (jurisdiction dependant)

If you are planning on travelling with CBD, the laws vary dramatically across the world and certain countries have strict laws against CBD. From what we know of the legal status of CBD within the European Union, it is generally safe to travel with CBD products across the European Union. However, it is important to go over the rules and regulations of both the country you are travelling out from and the country you are travelling into before flying with CBD.

After my trip visiting a hemp farm, I was inspired to create home-made CBD infused almond butter cups which went down a real treat at the Revital headquarters! You can recreate the recipe with or without CBD oil and it will still satisfy your nut butter craving within minutes!

CBD Infused Galaxy Butter Cups

Yeild: 6 Servings

Ingredients

· 100g dark chocolate

· 4 tablespoon natural almond butter

· 2 tablespoon coconut flour

· 1 tablespoon Agave syrup

· 1 tablespoon CBD oil (coconut MCT oil)

· Pinch of Himalayan salt

1. Line a cupcake tin with 6 cupcake cases

2. In a medium sized bowl combine the almond butter, agave syrup, CBD oil, coconut flour and Himalayan salt together and mix until smooth

3. Melt the dark chocolate in a small bowl over a pan of simmering water

4. Spoon a tablespoon of chocolate into each case and a tablespoon of the CBD infused mixture

5. Cover the remaining melted chocolate into each case and use a skewer to create a marbled effect

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

The ABC’s to CBD. Do you know your CBD? was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Hello! My name is Riya and I would like to introduce myself as a new contributor to Revital’s writing space! A little bit about me: I have studied a Bachelor of Science in Nutrition and Human Health and a Master of Science in Clinical Nutrition. My interests lie in all things plant-based; be it nutrition, food or fashion!

In preparation for those early morning starts, parents are constantly on the lookout for ways to ensure that both them and their little ones are healthy, happy and energised for the new academic year ahead! Here’s our top back to school tips to help you and your family stay fuelled without taking a lot of extra time out of your day.

Set Healthy Sleeping habits-
Spending time under the sunshine during summer is plenty of fun but we don’t tend to stick to a daily sleep schedule! To help children ease back into a sleeping schedule, gradually adjust sleep and wake schedules around two weeks before the start of school.

Ensure kids de-stress-
Back to school is stressful for kids and parents alike. Help manage stress by encouraging time outdoors, trying out yoga and even meditation! These activities have been found to also assist in boosting immunity, improving concentration and increasing confidence!

Grade-A Breakfast-
Hungry children have trouble focusing and simple meal planning can truly go a long way to starting their morning off right. Healthy foods positively impact our mood and can help with the production of feel-good neurotransmitters such as dopamine and serotonin. Stock up on nutritious foods packed in protein, nutrient-rich carbohydrates and omega-3 fatty acids. I recommend experimenting with various ingredients such as granola, fruits, whole grains, seeds and nut butters- these can all be used to create bars, breakfast bowls, smoothies and even roll ups!

Boost your family’s Immune System-
Keeping your child’s immune system strong is an important way to stay healthy and helps to keep colds at bay during the school year. Diets rich in immune-boosting foods such as citrus fruits, broccoli, kiwi and sunflower seeds can help both you and your child’s body build infection-fighting white blood cells to protect itself against infections. You could also consider supplementing with extra immune boosters, probiotics and vitamin C. It’s also important to pay special attention to vitamin D as many children typically have low levels during the winter months which can lead to weakened immunity!

Try making these super seedy granola ball with the little ones, the balls are packed with nutritious ingredients and best of all its quick and easy to prepare!

Super Seedy Granola Balls

Yield: 15–20 balls (depending on size)

Ingredients

· 150g rolled oats

· 55g raw almonds

· 200g pitted dates

· 30g dried cranberries

· 24g chia seeds

· 20g mixed seeds (we used pumpkin, flax seeds, hemp seeds and sunflower seeds)

· 50ml maple syrup

· 50g nut butter of choice (we used pecan nut butter)

1. Toast the oats and almonds in the oven for around 10–12 minutes, or until slightly golden brown.

2. Process the dates in a food processor until it forms a “dough” like consistency

3. Place oats, almonds, dates and cranberries in a mixing bowl and add the mixed/chia seeds to the bowl

4. Warm the maple syrup and nut butter in a saucepan over low heat. Stir and pour over oat mixture and then mix with your hands (or a spoon).

5. Create small balls with your hands and place into a large dish or tray lined with parchment paper so they lift out easily

6. Chill in the fridge or freezer for 15–20 minutes to harden and then enjoy! You can store the balls in an airtight container for up to a few days.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Back to School Tips for Parents was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Understanding asthma is a very important subject, however finding support for people living with the condition is invaluable as parenting children with asthma can be an overwhelming experience.

A recent analysis of the Global Burden of Disease Study carried out between 2008 and 2010 showed that as many as 334 million people in the world may suffer from asthma.

What’s asthma?

Asthma is an inflammatory, chronic respiratory condition affecting the airway tubes that carry air in and out of the lungs. There has been a sharp rise in asthma cases, particularly in children in the last 10 years. Asthma can be triggered by a variety of factors, including allergies, stress, and exercise, also infections resulting from colds and flu, and even damp environments. Common symptoms of asthma include wheezing, chest tightness, breathlessness, and a high-pitched whistling sound when breathing.

The immune system of those with asthma reacts to both allergens and non-allergenic substances, causing the immune system to overreact which results in inflammation and obstruction of the lungs.

What’s the role of probiotics?

To explain a little about the role of bacteria in immune health, firstly, the gut bacteria play a critical role in the development and maturation of the immune system in infants. Probiotic bacteria have been shown to aid this maturation of the immune system and, furthermore, a number of clinical trials have also been carried out to explore the role of probiotics on allergies and allergy related conditions.

Probiotics support babies and children at each stage of their development; helping them develop a healthy microbiome from birth and supporting them against common childhood infections.

Can probiotics improve asthma?

Let’s look at how probiotics could help improve asthma symptoms. In a clinical trial3, a specific combination of probiotics and prebiotics (Lactobacillus acidophilus Rosell-52, Bifidobacterium infantis Rosell-33, Bifidobacterium bifidum Rosell-71 and Fructooligosaccharides (FOS)) was tested to evaluate its efficiency in young children with respiratory infections and allergy diseases, particularly wheezing.

Some fantastic results were recorded at the end of the trial. The frequency of respiratory infections and wheezing, in children with and without asthma, significantly decreased after 3 months of supplementing with this combination of probiotics and prebiotics. Children that took part in the trial would typically experience an infection at least once per month, but after 3 months of taking this supplement, it became a rare occurrence; after 6 months, infection and wheezing rate was under control with no incidence recorded for any of the 78 children in the trial. These results were maintained with supplementation 9 months after the trial.

This supplement was shown to be useful in modulating the immune system of children and, particularly, the results in children suffering with asthma are rather encouraging and a testament to the potential of probiotics in managing this chronic condition, especially if taken on a long-term basis.

References

1. Global Asthma Network. The Global Asthma Report. Auckland: Global Asthma Network, 2014.

2. The role of IgE in asthma. Yssel, H, et al. 1998, Clinical & Experimental Allergy, pp. 104–109.

3. Clinical trial/experimental study (consort compliant): Optimal time period to achieve the effects on synbiotic-controlled wheezing and respiratory infections in young children. Stojkovic, Andjelka and Simovic, Milan Aleksandra. 2016, Serbian Journal of Management, pp. 38–43.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Could Probiotics Help Asthma Sufferers? was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

You have spoken of a ‘broken brain’ can you explain what this is for us?

‘Brain disorders’ are increasing exponentially with now 1 in 4 people in the UK suffering from a mental health episode per year and Alzheimer’s disease incidence which will double in the next 30 years to 2 million people suffering from the disease. Whether it is Depression, OCD, anxiety, panic disorders, ‘Brain fog’ or Alzheimer’s, they are symptoms of a ‘broken brain’, and hence more often than not, treated with chemicals influencing how the brain functions. This extremely seldom ‘sorts the problem’ but is mainly used to ‘control the symptom’. Broken brains are multi factorial problems that needs tackling from many different angles and ideally tackle the root causes with the aim to heal not just to control the symptoms.

How can we all energise our brains?

The brain needs three main ingredients to energise: oxygen, nutrients and rest. Oxygen we get to the brain through exercise, nutrients through healthy eating: low in sugars and refined carbs, increase in Vit D and Healthy Fats rest through quality sleep and yoga or meditation.

Is there anything that we should all stop doing to allow the brain to function optimally?

Reduce time on electronics and alcohol especially before sleep, stop eating for your mouth and eat for you brain!

Is there a simple thing each day we could do to future proof our brains from illness or stress?

Take essential healthy fats daily. Increase your intake of oily fish or take an Omega 3 supplement high in EPA. Take care of the bacteria in your gut. The gut-brain connection is real and unhealthy balance of bacteria in the gut have been linked among other symptoms with OCD, anxiety and brain fog.

What is your favourite food for feeding the brain and enhancing its health?

My special super oily breakfast smoothie!

What are your favourite supplements to nourish the brain?

Vit D and Omega 3

Is there any new break-through research that you are seeing in brain health that you are excited about?

The biggest break-through is our recognition that most ‘brain disorders’ have a somatic, systemic origin. Our system works as a whole and therefore to ignore gut health, immune system, fitness, heavy metal toxicity, stress, nutrition and sleep when addressing ‘broken brains’ or to avoid Alzheimer’s is not using our brains!

The biggest break-through is our recognition that most ‘brain disorders’ have a somatic, systemic origin. Our system works as a whole and therefore to ignore gut health, immune system, fitness, heavy metal toxicity, stress, nutrition and sleep when addressing ‘broken brains’ or to avoid Alzheimer’s is not using our brains!

Dr Sabine Donnai is a leading global authority on integrated health management and preventive medicine. She works closely with many UK and international clients to both optimise their health and resolve complex health issues. It is her clinical philosophy that underpins the Viavi approach. Prior to founding Viavi, Sabine gained extensive international experience as a general physician and subsequently held senior executive positions with major healthcare companies in the UK. She has been Medical Director of Nuffield Health Wellbeing, Managing Director of Prestige Health and Regional Clinical Director of BUPA.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Recharge Your Brain was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Itchy, red, watery eyes? Runny nose? Sneezing? Well that’s histamine for you! With the increase in the number of people diagnosed with hay fever, I’m sure many of us have experienced these symptoms at some point in our lives and this occurs as part of the body’s natural allergic response. When we’re exposed to an allergen, our immune cells release histamine which helps to open up the blood vessels, allowing our white blood cells to move to the affected areas and attack the allergen. Now this is great as it’s part of the body’s healing mechanism to restore health, however it does cause some uncomfortable and irritating symptoms.

What is histamine intolerance?

Now let’s put allergies aside for one second and talk about histamine intolerance. Histamine intolerance is the accumulation of too much histamine in the body which occurs due to a number of different factors including foods high in histamine, various pharmaceuticals, alcohol, chronic gut issues and substances that block the activity of the enzymes which breakdown histamine. Histamine intolerance differs from an allergy as generally allergies tend to be more severe and consistent and can be more life-threatening. For example, if an individual consumes a food that they’re allergic too, even in small amounts, an allergic reaction tends to follow soon after. However in the case of histamine intolerance, an individual may consume a histamine-rich food in the morning, but they may present no symptoms until the histamine threshold is reached, which could happen at the next meal, or even days afterwards.

So think of histamine intolerance like a bucket full of water. When the bucket is full, symptoms occur. When the bucket is empty, the individual has no symptoms. High-histamine foods can act as cups of water filling the bucket and eventually, when the bucket is full, we experience the symptoms of histamine intolerance. These symptoms may not be as immediate as a true allergic reaction, making the specific trigger harder to identify and address.

Histamine intolerance symptoms

When the body reaches an abnormally high level of histamine, a wide range of symptoms can occur:

· Headaches or migraines

· Anxiety

· Difficulty breathing

· Hives

· Low blood pressure

· Itching

· Nausea/Vomiting

· Stomach pain

· Muscle and joint pain

· Period cramps and dysregulation

What causes histamine intolerance symptoms?

There are several factors which I mentioned earlier that can lead to histamine intolerance but one main factor that I’ll discuss is poor gut health and how to address this.

Gut health and histamine intolerance
Friendly bacteria colonise our gut to provide a barrier of defence against bad bacteria or viruses. However, when there is an overgrowth of bad bacteria, this can lead to increased histamine production. If this is the case, you may want to consider Saccharomyces boulardii for its known ability to remove bad bacteria from the gut. Saccharomyces boulardii has been formally recognised as a probiotic due to the multiple mechanisms by which it confers benefits to its host, especially those suffering with chronic gut issues. It has been investigated for its effects in patients with inflammatory bowel disease and some clinical trials suggest that patients are less likely to suffer a flare up of their symptoms if they add Saccharomyces boulardii to their existing plan.

It is well known that 70% of our immune cells are located in our gut and fascinatingly our gut bacteria interacts with our immune system and is able to boost, stimulate or calm it. Lactobacillus paracasei CASEI 431, an extensively researched strain for immunity, has demonstrated the ability to support the immune system and it may help to produce a more balanced immune response. As histamine is produced by specific immune cells, a more balanced gut environment and immune response, may be beneficial for those suffering with histamine intolerance.

While some bacteria may be beneficial to those with histamine intolerance, some have the ability to produce histamine themselves. Based on the small amount of research available, it is thought that some of the bacteria used to ferment yoghurt and fermented foods could potentially exacerbate histamine production. Typically, these are strains of Lactobacillus casei and Lactobacillus bulgaricus. It is important to remember that not all strains of bacteria within these two species will have this effect, but if in doubt then avoid these species to be sure!

The role of gut health in the development of disease is becoming more and more significant and although our current understanding of histamine intolerance has much to be developed, restoring gut health can make a really big difference to histamine intolerance and allergy symptoms.

The information contained in this article is not intended to treat, diagnose or replace the advice of your health practitioner. Make sure you consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

When histamine becomes a problem: Spot the signs of histamine intolerance was originally published in RE: Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.