Suzi Christl Nutritionist

THE GUT/SKIN CONNECTION

Having clear and glowing skin is something most people desire. Skin that is red and inflamed, flaky and dry, or scattered with blemishes can be a real confidence bomb, and can often make the idea of leaving the house quite upsetting.

Thanks to the research into the gut-skin connection, you can get the clear and glowing skin you desire by correcting the underlying causes of your skin issues.

You 100% can have clear, glowing and unblemished skin without the use of medications, antibiotics, the contraceptive pill.

Constipation is generally described as having 3 or fewer bowel motions per week.

Occasional constipation is very common however, some people experience chronic constipation that can interfere with their quality of life or their ability to go about their daily tasks.

Chronic constipation is when infrequent bowel motions persist for several weeks or more.

Treatment for chronic constipation depends in part on the underlying cause.

Here are my top 5 tips for easing constipation.

1️⃣ Eat more vegetables, fruit and whole grains - fibre is needed to bulk up your stools. Most Australian's don't consume enough fibre each day. Women should be consuming 25g or more and Men require 30g or more. You can use a meal tracking app such a MyFitness Pal to see if you're hitting your fibre goals.

2️⃣ Drink more water. Dehydration is often a factor when it comes to constipation.

3️⃣ Don't resist the urge to go when you need to go. It's not always comfortable doing your business in public toilets, but you could be doing more harm than good.

4️⃣ Move your body. Regular exercise helps to stimulate the peristalsis of your bowels, so go for a walk.

5️⃣ Manage your stress. Stress plays a significant role in digestive function. Run a bath, dance, watch a comedy, read a magazine - whatever helps bring you back to a place of rest and relaxation to help improve your digestive function.

Quite simply.... No.

That's wonderful that your BFF Kate resolved her gut issues by taking # # # supplements she bought from her chiropractor.
Or that your Uncle Mark's skin condition improved after taking # # # supplements he purchased online.

You are unique.
Your body may not respond as well, if at all, or worse yet, you may have an adverse reaction to something within a supplement.

You wouldn't see a nutritionist to have a spinal adjustment, or to get financial advice, so please - seek professional advice from a qualified nutritionist or naturopath when you choose to seek nutritional or natural health supplementation.

Are you consistently bloated?
As you can see, there are a number of reasons why you're always bloated.
One size does not fit all.
It's important to note, that some bloating is normal after consuming a large meal, but if you're feeling the bloat after most meals, then this may be a sign that something more is going on.
This is why it's important to speak with a holistic health practitioner to help determine the root cause of your bloating.

Have your periods got you all "fetch me my hot water bottle" or "I'm not coming in today" or "I need pain relief meds"?

THIS IS COMMON, BUT NOT NORMAL!

Period pain, otherwise known as dysmenorrhoea, that causes severe or frequent cramping and pain that affects your quality of life is NOT something you need to accept as normal or 'part of being a woman'.

It is totally possible, and normal for you to experience pain-free, medication-free, heat pack-free, cancelling work and social life-free periods.

Common causes include:
🌷 Nutrient deficiencies
🌷 Liver dysfunction
🌷 Inflammation and oxidative stress
🌷 Hormone imbalances
🌷 Obesity/overweight
🌷 Poor omega-3 intake
🌷 Dairy (A1) intolerance
🌷 Undiagnosed coeliac or gluten intolerance
🌷 Stress
🌷 Endo- or adenomyosis
🌷 Pelvic inflammatory disease

If you're experiencing severe period pain and cramping, this is your body trying to tell you something's not quite right.

Book a consult or discovery call to see how I may be able to help you resolve your painful periods.

A shout out to anyone who experiences anxiety, and is struggling a little more today.

You're doing great. You've got this!

Insulin Resistance 101 🍦🍭🍬

When we consume carbohydrates, they are broken down into glucose molecules so that they can enter our cells and be used for energy. In order for glucose to enter our cells, it needs insulin which is produced in the pancreas. Think of insulin like a key to a door (cell) that allows people (glucose) to enter.

In people with insulin resistance, their muscles, fat and liver resist the action of insulin, so the body has to produce higher amounts to try to keep blood glucose levels within a normal range.

Insulin resistance is more common in:

- People with a family history of diabetes
- People who are overweight
- People who are physically inactive
- Women with polycystic ovarian syndrome (PCOS)
- Ethnic groups (e.g. Indigenous Australians and Torres Strait Islanders).

A person with insulin resistance has a greater risk of developing Type II diabetes, cardiovascular disease, and Alzheimer's.

Studies have shown that insulin resistance can be resolved simply by following a healthy, whole-food diet pattern, increasing exercise. losing weight, and managing stress.

YOU AREN'T WHAT YOU EAT, YOU ARE WHAT YOU ABSORB 🤔

After we consume food, it enters our stomach where it's met with stomach acid and digestive enzymes to be broken down into micronutrients (amino acids, glucose, lipids, vitamins and minerals) so they can be absorbed into the bloodstream and used for energy, growth and repair.

HOWEVER, if your small intestines have suffered damage due to undiagnosed food allergies or intolerances, a microbiome imbalance such as SIBO (small intestinal bacterial overgrowth), pancreatic insufficiency, auto-immune conditions such as coeliac disease, or damage to your small intestines from surgery or infection - these are all conditions that could be preventing you from absorbing nutrients from your food, which can lead to nutrient deficiencies.

This is one of the many reasons how working with a functional nutritionist like myself, can help to optimise your health.

🌷LADIES ON THE ORAL CONTRACEPTIVE PILL (OCP)🌷

If you're one of the many women who have been taking the OCP since early adolescence then this post is for you.

Did you know that the OCP has been linked to nutrient deficiencies in Vitamin B2, B6, B12, Vitamin C, Vitamin E, Folate and the mineral Selenium, Magnesium and Zinc?

Read on to learn WHY these nutrients are important to your health.

🧡 Vitamin B2, is one of the essential B vitamins due to its involvement in vital processes such as energy production and normal cell function and growth. A vitamin B2 deficiency has been linked to inflammatory bowel disease, hormonal dysfunction, skin disorders and anaemia.

🧡 Vitamin B6 is involved in more than 100 enzymatic reactions in the body. It also plays an important role in neurotransmitter synthesis, for example, vitamin B6 is necessary for the conversion of tryptophan to serotonin (our happy hormone).

🧡 Vitamin B12 is essential for cell metabolism, especially DNA synthesis and regulation. A B12 deficiency can result in the inability of cells to mature completely leading to the production of abnormal cells.

🧡 Vitamin C acts as a cofactor for a variety of reactions including the synthesis of collagen, and is an antioxidant that scavenges free radicals in the body.

🧡 Vitamin E is another important antioxidant that is important in protecting cells from oxidative damage from free radicals.

🧡 Zinc is an essential mineral that plays many different roles including the metabolism of DNA and RNA.

🧡 Selenium is an important mineral that functions as a cofactor for antioxidant enzymes and plays a significant role in the functioning of your thyroid gland (which plays a major role in your metabolism).

🧡 Magnesium is an essential mineral involved in over 300 biochemical processes. For example, ATP ( your main energy source) must be bound to magnesium in order to be biologically active. A magnesium deficiency has been associated with muscle spasms, anxiety, migraines, high blood pressure and osteoporosis.

🧡 Folate is required for important enzyme reactions involved in DNA synthesis and cell division. A folate deficiency may result in anaemia.

Let's talk Sh💩t.⁠⁠
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Do you look at your number two's?⁠⁠
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No? Well, it's important you do, as your 💩 can provide lots of information as to the health of your gut and bowel.⁠⁠
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Things to note include;⁠⁠
The consistency of your 💩⁠⁠
The shape of your 💩⁠⁠
The appearance of your 💩⁠⁠
The colour of your 💩⁠⁠
How often you do 💩's⁠⁠
Is there any undigested food in your 💩⁠⁠
Is there any blood or mucus in your 💩⁠⁠
Was your 💩 easy or hard to pass?⁠⁠
Do you feel fully evacuated after doing 💩's⁠⁠
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The Bristol stool chart on slide 2, is an assessment tool used by clinician's like myself to help talk about your 💩's, so that I can understand the health of your gut and bowel.⁠⁠
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Types 1 and 2 indicate constipation associated with gut and bowel dysfunction which can be caused by a range of causes such as low fibre or water intake, stress, medications, IBS, food intolerance and more.⁠⁠
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Types 3 and 4 are ideal and where we want to be. They are easy to pass, require little to no effort (straining) and we feel fully evacuated once done.⁠⁠
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Type 5, 6 and 7, indicate diarrhoea associated with gut and bowel dysfunction. There are numerous causes of diarrhoea including food poisoning, food intolerance, medications, anxiety, too much coffee or alcohol, plus a host of conditions such as IBS, diverticulitis, coeliac disease and more. ⁠⁠
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If your bowels are inconsistent or lending towards a type other than 3 or 4, then this is your body trying to tell you something isn't quite right. ⁠⁠
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If you're ready to get to the bottom of your 💩 problems, then book an appointment with me by hitting the link in my bio.⁠⁠
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*t

In 2018, a study was conducted on approximately 1,000 individuals aged between 58-99 years over a 10 year period. The study investigated the association of age related cognitive decline ie: dementia, and daily consumption of leafy green vegetables.⁠⁠
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Leafy green vegetables have been shown to have the strongest neuroprotective qualities in regards to age related cognitive decline amongst many different types of vegetables. ⁠⁠
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Their ability to slow cognitive decline by up to 11 years is due to their high content of the vitamin K1 (phylloquinone), vitamin E (alpha-tocopherol), folate, lutein, nitrate, and kaempferol.⁠⁠
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Just one serve of leafy greens such as kale, spinach, Chinese broccoli, swiss chard or bok choy per day, has the ability to protect your brain health and slow cognitive decline. ⁠⁠
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Make sure to add some leafy greens to your next meal 🥦🥬🥦🥬⁠⁠
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Reference:⁠⁠
Morris, M. C. et. al. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/29263222/⁠⁠
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This simple breathing exercise can help activate your parasympathetic nervous system.⁠
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Say what now...?⁠
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The parasympathetic nervous system is our default setting when we are resting and calm and is often called the 'rest and digest' nervous system. When we function from a calmer state of being, our heart rate slows, our breathing calms, and our body diverts blood back to organs within the digestive tract, resulting in improved digestion.⁠
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When we're stressed and anxious, our sympathetic nervous system leaps into action and activates our adrenal glands to produce stress hormones such as cortisol and adrenaline. As a result, our breathing becomes quicker, our heart beats faster, our pupils dilate and our mouth dries up. Certain bodily functions deemed unnecessary during these times of 'fight or flight' such as digestion, our bladder and bowel motions, and our reproductive system come to a halt.⁠
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The more time we can spend in our 'rest and digest' nervous system, the better we digest food, the more nutrients we absorb, the more energy we have, the healthier we are. ⁠
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If you haven't already done it, swipe back to slide 1 and give it a go, your body with thank you for it.

ARE YOU GETTING ENOUGH ZINC?

Zinc is an essential mineral that plays many important roles in the body, including the function of over 300 enzyme reactions.

Not eating enough foods rich in zinc increases your risk of zinc deficiency, because our bodies aren't efficient at storing it.

Signs and symptoms of a zinc deficiency can include a poor immune system, thinning or loss of hair, low stomach acid resulting in poor digestion ie: bloating, wounds that are slow to heal, skin conditions such as acne, eczema and rosacea, fatigue, low s***m count and libido in men, white spots on your nail, or you might have noticed that you can’t detect flavours or smell as well as usual.

The good news is, zinc can be found in many common foods such as red meat (grass-fed beef, lamb & pork), free-range chicken, shellfish such as oysters & crab, pumpkin and sesame seeds, nuts including cashews, peanuts, pine nuts and almonds, legumes such as chickpeas, lentils and beans, vegetables including mushrooms and spinach, along with whole grains including wheat, quinoa, rice and oats.

📌 POOR SLEEPERS, SAVE THIS POST📌⁠⁠⁠⁠⁠⁠
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⁠⁠⁠⁠⁠⁠Getting a good nights sleep is crucial for brain function and plays an important role in many body systems and functions such as metabolism, appetite, immune system function, hormone regulation and cardiovascular system health. ⁠⁠⁠⁠⁠⁠
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Because these biological processes are important for good health, consistently getting a good nights sleep should be given the same attention as diet and exercise. ⁠⁠⁠⁠⁠⁠
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A healthy sleep pattern is characterised by:⁠⁠⁠⁠⁠⁠
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😴 Duration⁠⁠⁠⁠⁠⁠
😴 Quality⁠⁠⁠⁠⁠⁠
😴 Appropriate timing and regularity⁠⁠⁠⁠⁠⁠
😴 Absence of sleep disturbances and disorders⁠⁠⁠⁠⁠⁠
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The short-term and long-term effects of poor or disrupted sleep on the body are numerous and varied, including; increased stress responsiveness, mood alterations, emotional imbalances, increased cortisol and appetite, decreased memory, cognition and performance, increased blood pressure, high cholesterol, insulin resistance and type 2 diabetes, obesity, shorter life span, cardiovascular disease, Alzheimer’s disease and even cancer has been linked to poor sleep outcomes. ⁠⁠⁠⁠⁠⁠
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It is widely recommended we all aim for 7-9 hours of good quality sleep per night AND you should wake feeling refreshed! ⁠⁠⁠⁠⁠⁠
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If you’re tired of not getting a good nights sleep then you might like to start by incorporating my top sleep tips into your daily routine. ⁠⁠⁠⁠⁠⁠
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Do you know the difference between PREBIOTICS and PROBIOTICS?

Whilst they sound similar, they are very different in nature but collectively work together to promote health.

Simply put, PRObiotics are beneficial bacteria, and PREbiotics are the foods that these bacteria consume to thrive.

You've proabably heard of probiotics (the live bacteria) found in common food and drinks such as yoghurt, kefir, sauerkraut, kimchi, aged cheeses, sourdough bread, miso, tempeh and kombucha. But did you know that these bacteria also need a type of fibre called PREbiotic fibre in order to thrive...?

Prebiotic fibre is found in common foods such as onions, asparagus, garlic, leek, berries, unripe green bananas, oats, barley, flaxseeds, lentils, chickpeas, and kidney/black/white/navybeans.

Your gut is home to trilions of bacteria, a complex community of more than 500 different types of bacterial species, known as your microbiome. Many have important health promoting functions such as optimising your immune system, ensuring proper digestive function, mood regulation and preventing disease.

Genetics, mode of birth, whether you were breast or bottle fed, the use of medications, especially antibiotics, stress, and your diet, all play a role in the diversity of your gut bacteria. By incorporating more PRObiotic and PREbiotic foods, you can naturally increase your gut bacteria, reduce digestive symptoms and improve your health and wellbeing.