What Is Leaky Gut And Do I Have It?

What Is Leaky Gut And Do I Have It?

by | May 5, 2023 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is leaky gut?

The purpose of the lining of our gut wall is to act as a barrier to bacteria and other infectious agents. This barrier is an important agent in your immune system. Our intestine wall is also designed to absorb water and nutrients broken down from our food into our bloodstream. Everyone’s guts are semi-permeable. But some people have increased intestinal permeability or hyperpermeability. That means the holes in their gut are much larger than normal and this lets unwanted substances such as toxins, unwanted pathogens such as virus’s and bacteria and undigested food particles through in to our blood stream, so basically they have “leaked through out gut wall”. 

Although well recognised with natural health professional Leaky gut syndrome is not currently recognized as a medical diagnosis.

What Causes Leaky Gut?

Common everyday factors such as diet and stress increases inflammation in our body and gut and may cumulatively wear down your intestinal lining creating holes in your gut and making it more permeable. When this happens the body sets off a immune response which creates inflammation and that over time this can cause food sensitives, nutrient deficiencies and even autoimmune problems.

Some of the Key factors that can cause leaky gut include:

  • Stress and other negative emotions such as fear and anxiety causes stress hormones such as cortisol to be released. These stress hormones can break down out gut lining. For more information on gut health and emotions check out our article
  • Toxins such foods with arsenic, phytoestrogens, trans fats, pesticides and herbicides etc.
  • Difficult to diets food particles such as gluten
  • Certain drugs and medications especially prescription antibiotic drugs, birth control drugs and NSAIDs
  • Pathogens such as virus, candida, bacteria, fungus can eat away at the gut lining.

Signs and Symptoms of Leaky Gut

Biggest warning signs that you may have leaky gut.

  1. Loose stools
  2. Irritable bowel syndrome (IBS)
  3. Small intestine Bacteria Overgrowth (SIBO)
  4. Celiac disease
  5. Food allergies/sensitivities
  6. Chronic inflammatory conditions
  7. Thyroid problems and diseases
  8. Autoimmune problems
  9. Depression or Anxiety
  10. Easily gain weight
  11. Migraine headaches
  12. Skin issues such as rosacea and eczema

It is important to note that you may have leaky gut but have no signs and symptoms and as identified above the health problem that you might be experiencing could be a direct result of your leaky gut. This is why getting to the root cause of the problem is so important as this can help provide the information that you need to put in an effective treatment approach.

Can you Test for Leaky Gut?

A health professional such as a naturopath doctor or nutritionist can reviewing your health issues and symptoms it can be identified that there is a high possibility that you have leaky gut however the only way you can test for leaky gut is by a Naturopathic doctor completing the test for the leaky gut marker called zonulin. If zonulin levels are high that means you have leaky gut.

How do you Treat Leaky Gut?

Here are 12 nutrition strategies to help provide your gut with the nutrients to help reduce inflammation,
support healthy gut flora and improve tissue healing of your gut lining.

  1. Eat lost of fruits and vegetables as this helps with feeding the healthy gut bacteria, that help to protect and nourish the cell walls of our gut.
  2. Fiber also helps with intestinal gut bacteria. So when people ate a large amounts of fruits and vegetables, legumes, lentils and whole grains research has shown that it can significantly reduce zonulin which is the marker to determine if you have leaky gut.
  3. Curcumin, the active component in turmeric can help reduce inflammation and intestinal damage. Check out our delicious turmeric hummus recipe which is a great way to enjoy eating more vegetables which also getting the benefits to turmeric.
  4. Reduce alcohol consumption as alcohol can wreak havoc on your gut wall.
  5. Consume zinc rich foods (cooked lentils, mushrooms, nuts) and zinc supplementation 3mg (protection) ca help protect and help heal intestinal lining.
  6. Consume bone broth as bone broth contains certain amino acids such as proline and glysine (both help to produce collagen which helps to repair tissue cells) and L Glutamine which also helps with tissue repair. Bone broth contains a variety of minerals to help support tissue repair of the gut lining. Do 8 ounces of bone broth twice a day. For more information about the health benefits of bone broth please check out this awesome article.
  7. Kefir or home-made yoghurt is rich in probiotics which help to crowd out pathogens such as yeast or bad bacteria, allowing a better environment for tissue repair to occur.
  8. Fermented vegetables such as coconut kefir, sauerkraut, kimchi, contains a variety of probiotics (different from those in dairy yogurt and kefir) which help to support gut lining.
  9. Coconut oil contains certain acids such as capric, lauric and caprylic acid. These are medium chain triglycerides that help to kill off bad bacteria in the gut and are very easy to digest.
  10. Wild caught fish are loaded with omega 3 fats which is crucial for cooling down the inflammation in the gut. It is recommended that you consume oily fish such as salmon, tuna, pickerel and mackerel three times a week.
  11. Sprouted flax seeds are loaded with soluble fiber which helps to grow good bacteria in the gut. If you have a sensitive gut this might not be the greatest to start off with but if tolerated, you can put it in your smoothie or oatmeal or with unsweetened apple sauce. Consume 1 tablespoon a day.
  12. Avoid gluten found in many grains such as wheat, rye, and processed foods.


SUMMARY

Leaky gut has been well recognised in functional medicine and can be a root cause of many health problems. However, it is often overlooked in conventional medicine making treatment of certain health conditions more problematic since the root cause is not being addressed.

If you suspect that you have leaky gut, then please incorporate the nutrient strategies above. Adhering to a gut healing protocol with a supplementation program and incorporating stress management techniques will all help to support a healthy gut.

10 Negative Thoughts To Ditch Around Food And Your Body

10 Negative Thoughts To Ditch Around Food And Your Body

by | Apr 2, 2023 | Koru Nutrition Blog

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Harsh thoughts around food and your body can creep in at any time which can negatively impact your eating patterns and hinder your weight loss goals. Here are 10 thoughts that we encourage you to lay to rest and switch your mindset to avoid sabotaging your eating habits and health goals.

1. I am bad if I eat “bad” foods and good if I eat “good” foods

Let’s be clear, while certain foods may have more nourishing effects on your body, no morality should ever be attached to your food choices. You are a good person regardless of whether you had a salad for lunch or McDonalds.

2. I already ate something “bad” today so I might as well keep eating “off plan” for the rest of the day

This is a thought that I will admit getting stuck in often. The best analogy I ever heard around this was if you have one flat tire, are you going to go ahead and slash your other 3 tires? Put it behind you, move on, and make a nourishing choice at your next meal. One “bad” meal or snack is not going to have you waking up 10 pounds heavier the next day.

3. My diet starts tomorrow, or Monday…you know the drill

As soon as you tell yourself that you are starting a “diet” or new program, your brain will anticipate restriction and go into survival mode craving all of the foods that you are planning to restrict or eliminate. If you promise yourself that you are ruling out sugar FOREVER, I will promise you sugar will be all that you crave.

4. Carbs are “bad”

This is such a myth and while subsisting on sugary carbs, bagels and pasta may not leave you feeling energized throughout the day, incorporating carbohydrates such as quinoa and sweet potatoes daily is so important as we derive a lot of our energy from these foods. More importantly is getting a balance of all macronutrients (fat, protein and carbohydrates) each day

5. I am not “allowed” to eat after a certain time at night…

With Intermittent Fasting gaining popularity, there is definitely research to support the benefits of going at least 12 hours without eating, especially for adequate digestion. However, more importantly is learning to tune into your body cues and if you are starving past the time you have set as your cut off for the day, don’t deprive yourself. And learn from that…maybe you didn’t eat enough throughout the day. I am not encouraging eating late at night but rather emphasizing the importance of tuning inwards rather than your eating cues being dictated by the clock.

6. I am never going to eat sugar again

I mean you do you!! If you truly believe that you can live your life without EVER having a piece of birthday cake or sharing a dessert with your hubby on date night again, I would never stand in your way. If you want to be more realistic, strive for balance and just remember that the DOSE MAKES THE POISON. And this relates to #3 where as soon as you implement strict restriction, your brain with physiologically crave that item even more.

7. My value is determined by the number on a scale

My best advice, get rid of your scale. I have not stepped on mine longer than I can remember and it is quite liberating. I know as soon as I do, I go back to having my mood for the day being dictated by that number. This is tied in to the need for external validation. If you are eating and moving your body in a way that makes you feel good, why should an arbitrary number on the scale change how you feel about yourself?

8. I will love myself when I fit into my old pair of jeans or get down to a size X…

I talk about this a lot and when you are so used to speaking to yourself this way, it is hard to shift. However, withholding love from yourself until you are a certain size will never get you closer to your goals. It will keep you stuck in shame and self-hatred and less likely to even want to take care of yourself. Going from self-loathing to self-love I recognize is a huge jump…start small by spending time each day appreciating parts of your body and extending gratitude towards those parts. For example, I have always hated my arms and it would be a HUGE stretch for me to wake up tomorrow and start saying that I love them. However, I can start appreciating them for allowing me to carry heavy groceries into the house or being able to do a tough upper body workout.

9. I ate so poorly today I need to have a crazy intense workout

No, no, no!!! Workout because it feels good to move your body, and you want to be strong and keep your heart healthy. When you start to see working out as a form of punishment or a rite of passage to “earn” certain foods, you will begin to resent it. By all means, if moving your body after a huge meal makes you feel good because it gets your blood flowing than I think that is great. But be honest with yourself about why you are working out and make sure that your motivation is coming from the right place.

10. I am going to wear sweats and baggy shirts until I feel good about my body

Again, this is a thought that often resonates with me. When you don’t feel comfortable in your skin, you are less apt to want to wear more form fitting clothes. But putting on outfits that you feel good in will make you feel more confident with how you show up in the world and more motivated to continue to take care of yourself in mind, body and spirit.

HIDDEN STRESSORS YOU MIGHT BE BRINGING TO THE TABLE

We all intuitively know that living in a state of stress can negatively impact both our physical and mental health. That being said, telling a stressed person to relax is the same as telling an anxious person to calm down. EASIER SAID THAN DONE!

Yet if you have goals around weight loss, improving your digestion, or increasing your energy, your stress might be very well be one of your roadblocks. And it might not be stress in the traditional sense of the word. When your body is in a state of stress, what most of us know as FIGHT, FLIGHT or FREEZE, a switch in your brain is turned off. In turn, digestion, including assimilation of nutrients, calorie burning capacity, and ability to burn fat are halted. And the release of hormones such as cortisol and insulin occurs, as well as increased levels of inflammation which can all contribute to weight gain.

Here are 3 stressors that you might not even be aware you are bringing to the table:

1. Eating quickly

We are all guilty of it. Instead of planning our day around lunch, we find a couple of minutes to squeeze it in and likely while we are distracted with scrolling, working, or watching television. Scarfing down everything on our plate in record time will put our bodies into the state of stress described above.An action step you can try immediately would be to choose one meal and give yourself 5 extra minutes to eat it. Put your utensils down between bites. This will give your body a chance to get into a more relaxed state, which is more ideal for digestion.

2. Food deprivation

If you have ever followed any type of diet, you have likely eliminated various foods and/or food groups. Or skipped meals, thinking that if you only eat from 2pm onward, you can reduce your calorie consumption for the day. Again, this exercise will prove futile every time. When your body finally gets fed, it will feel so stressed as it doesn’t know when the next meal will be coming. And it will hold on to whatever you feed it, possibly causing unwanted symptoms such bloating, gas, or weight gain. My tip around this is to avoid skipping meals. Our bodies ability to burn calories follows the sun and peaks midday. Which is why you are better off eating larger amounts earlier in the day and not piling all your food into the late afternoon and evening. Feeding your body regularly throughout the day also allows it to feel more relaxed, instead of stressed about when the next meal might come.

3. Body shame

How many times have you stared down at your stomach as you are eating feeling yucky about how big it looks to you and almost feeling ashamed for continuing to consume food? And spending every meal and snack time consumed by wanting to change how you look. Simply thinking these thoughts while you are eating can also put your body into a state of stress, which we have determined is not ideal. Take a few minutes to journal about some of these thoughts to get them out of your head onto paper. Then try to spend some time noting what you appreciate about how your body SERVES you. At your next meal, focus on these more empowering thoughts instead of the negative ones.

There are several other stressors that might be showing up when you eat. My overarching advice is to sit down to every meal as relaxed as possible. Take 3 deep cleansing breaths before you eat and put on some relaxing music. Try it out and I would love to hear how it goes for you.

By Jodi Katzin
Registered OT and Eating Psychology Coach

How Much Does a Naturopath Doctor Cost?

How Much Does a Naturopath Doctor Cost?

by | Mar 11, 2023 | Koru Nutrition Blog

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A naturopathic doctor’s consultation is based on an hourly rate. A first visit is often 1 – 1½ hours in length. Naturopath doctor costs vary and many have switched to virtual consults following covid and have maintained their virtual practise. This will limit their ability to perform some of the ND role such as acupuncture but allows services to potentially be more cost effective.

When developing an individualized fee guide, Ontario Naturopathic Doctors need to be mindful of the College of Naturopaths of Ontario (CONO) Standard of Practice: Fees and Billing. This Standard outlines that fees should “not be excessive in relation to the services proposed and are an accurate reflection of the services provided to each patient”.

In a initial consult the Naturopathic Doctor will comprise a full history of the presenting issues, review any documentation provided, collect a detailed inquiry concerning the person’s complaints and detailed examination of the affected part, region or system as required to: a) arrive at a diagnosis, b) complete an appropriate record of findings c) advise the patient on course of treatment; and d) where appropriate, refer the patient for other health care.

In researching the initial Naturopathic Doctor assessments can range $250 up to $450 and more likely higher if this is a in clinic consult versus a virtual one, although this might not be the case especially if they offer a specialty.

The last fee guidelines that came out for Naturopath Doctors was by the Ontario Association of Naturopathic Doctors in 2016. In this guideline it indicated that initial assessments would usually cost between $160-$240. Given that we are now in 2023 (7 years later) assessments being charged between $250 and $450 is reasonable.

Follow up sessions will vary as well from anywhere between $150 to $250 for 45-60 minutes. The Fee guidelines which were last provided in 2016 indicated that 1 hour follow up sessions to be between $135 to $185. So current market rates of $150-$250 is considered reasonable.

Is Naturopath doctors covered by insurance?

Most extended health insurance plans in Canada cover naturopathic treatments, especially now that Naturopath Doctors are regulated health professionals. Insured patients are encouraged to contact their employer or individual insurance brokers to determine if they are covered and/or to request that their policy be extended to include naturopathic services if it does not already do so. Other health benefit plans tend to have flexi plans where they have a certain amount of funds that could go towards alternate health care and the person can choose which health professional they would like to use that money.

Are Naturopath Doctors working in the Auto Sector?

It is rare to find Naturopath doctors that are set up on Hcai and that can complete their own treatment plans. Although Naturopathic Doctors are regulated health professionals they are unable to sign off on the OCF 18’s so this needs to be coordinated by a third party. Naturopath doctors are being covered and approved in the auto sector. Although the FSCO fee guidelines do not have ND’s listed, the adjuster will sometimes question the rate and drop it to a non regulated health professional even though they are a regulated health professional. The nonregulated rate is significantly below market rates for a naturopathic doctor and when this occurs the ND can not proceed with the treatment plan.  

If you are interested in a naturopath doctor consult please book in with Dr. Oliva Chubey or Dr. Karm Hans using our online booking site https://korunutrition.janeapp.com/

If you want more information on what or how a naturopath doctor can help you please reach out to Kylie at [email protected] or call 1 (855) 386-KORU (5678) ex 801. We want to help you and are hear to listen.

 

What Does A Naturopath Doctor Do And How Can They Help Me?

What Does A Naturopath Doctor Do And How Can They Help Me?

by | Mar 11, 2023 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is Naturopathic Medicine

Naturopathic medicine is a distinct primary health care system that blends modern scientific knowledge with traditional and natural forms of medicine. It is based on the healing power of nature and it supports and stimulates the body’s ability to heal itself.

Naturopathic medicine is the art and science of disease diagnosis, treatment, and prevention using natural therapies including botanical medicine, clinical nutrition, hydrotherapy, homeopathy, naturopathic manipulation, traditional Chinese medicine/acupuncture, lifestyle counseling, health promotion, and disease prevention.

What can Naturopathic Medicine do for you?

Naturopathic medicine treats all health concerns for all ages from acute to chronic and physical to psychological. Naturopathic medicine is beneficial for the following:

  • People that are looking for disease prevention and health promotion strategies.
  • People that have a range of symptoms that they have been unable to address on their own or with the help of other medical practitioners.
  • People that have been diagnosed with an illness, often serious or chronic, and are looking for additional treatment options.
  • People that are looking for integrative care, or a combination of conventional and naturopathic treatments, with the aim of minimizing side effects of drugs, surgery or conventional treatments, improving the efficacy of treatment and increasing success of treatment of certain conditions.

What conditions do Naturopath Doctors commonly work with?

Some of the primary conditions treated by Naturopathic Doctors include, but are not limited to:

  • Digestive conditions like IBS, IBD, SIBO, bloating, and food sensitivities
  • Hormonal concerns like infertility, menopause, PMS, irregular periods, painful periods, PCOS, and Endometriosis
  • Weight gain or difficulty losing weight
  • Insomnia or difficulty with sleep
  • Fatigue or low energy
  • Autism/ADD/ADHD
  • Autoimmune concerns
  • Adrenal and Thyroid conditions
  • Mental health such as depression, anxiety, PTSD, high stress levels
  • Brain Injury
  • Chronic pain

What Tests can Naturopath Doctors do?

Naturopath Doctors can run a variety of lab tests for a number of reasons including monitoring health systems, establishing individual baselines, tracking health trends, screening as well as track improvements and efficacy of treatments. It can help to determine a diagnose of a client’s condition identifying the root cause of their symptoms and ca rule out a suspected diagnosis.

Lab tests can be blood, saliva, stool, urine or breath. These tests are either done in a lab, like Lifelabs, or at home by the patient and shipped directly to the testing site.

Different tests that Naturopath doctors can do include:

  • Digestion Panel to identify for Crohn’s, Irritable bowel syndrome, leaky gut, Irritable bowel disease, maldigestion, malabsorption
  • Liver and Kidney panel
  • Inflammation panel
  • Autoimmune panel
  • Electrolytes panel
  • Food Allergy testing (IgE, IgG)
  • Test for H.pylori or SIBO (Small intestine Bacteria Overgrowth)
  • Test for pathogens, bacteria, yeast, candida, parasites
  • Test for nutrient deficiencies (vitamins, minerals, amino acids and fatty acids)
  • Fertility panel for Female or Male Hormonal
  • Adrenal or Thyroid Panel
  • Metabolic Panel for cardiovascular and diabetes/blood sugars (cholesterol, Triglycerides, Hba1c, insulin fasting
  • Hormonal panels for male and females
  • Adrenocortex Stress Profile – melatonin, cortisol for stress and sleep issues

How Much Does a Naturopath Doctor Cost and Are They Covered Under Health Benefits

Please check out our article How Much Does a Naturopath Doctor cost? to have those questions answered.

Do you need a consult with a Naturopathic consult?

If you are interested in a naturopath doctor consult please book in with Dr. Oliva Chubey or Dr. Karm Hans using our online booking site https://korunutrition.janeapp.com/

If you want to get more information on what or how a naturopath doctor can help you and would like to chat please reach out to Kylie at [email protected] or call 1 (855) 386-KORU (5678) ex 801. We want to help you and are here to listen.

What Can I Eat When I Have A Stomach Ulcer?

What Can I Eat When I Have A Stomach Ulcer?

by | Feb 20, 2023 | Koru Nutrition Blog

A variety of protein powder and shakes.

Researchers estimate about 1% to 6% of people in the United States have stomach ulcers otherwise called gastric ulcers. (1)

Studies have shown that the prevalence of gastric ulcers increases with age. Most ulcers caused by H. pylori are completely treatable. But untreated stomach ulcers can lead to more serious problems, like internal bleeding and stomach cancer.

What is a Stomach Ulcer?

Stomach ulcers are open sores within the lining of the stomach and they can be extremely painful, especially when eating. They develop when the acids that normally help you to digest and break down food damage the lining of the stomach or the small intestine.

What are the Signs and Symptoms of a Stomach Ulcer?

Signs that you may have a stomach ulcer include nausea, indigestion, heartburn, bloating, burping, loss of appetite and difficulty tolerating eating due to pain. A person may feel full too soon while eating a meal or feel uncomfortably full after eating a meal. As a result of difficulties eating and with digestion, many people reduce their food intake leading to weight loss.

People may not develop symptoms until an ulcer leads to complications.

What Causes Stomach Ulcers?

70% of stomach ulcers is caused by the bacterium Helicobacter pylori, or H. pylori. (2)

Ulcers may also be caused by overuse of painkillers, such as aspirin (Bayer), and other nonsteroidal anti-inflammatories (NSAIDs), such as ibuprofen (Advil, Motrin) or naproxen (Naprosyn).

What Tests are Done to Diagnose a Stomach Ulcer?

An endoscopy involves a small, thin tube with a camera attached being inserted down the throat and into the stomach. It allows your doctor to see and diagnose an ulcer. Your doctor can also take a sample of your stomach lining or run tests of your blood, breath, or stool to test for H. pylori bacteria.

How to Treat Stomach Ulcers Naturally?

To effectively treat stomach ulcers, you need to first address the underlying cause. So if you have a H. pylori infection, your doctor will prescribe antibiotic medications, which may include amoxicillin, tetracycline, clarithromycin or bismuth subsalicylate.

To address stomach ulcers through diet, here are 7 nutrition recommendations:

1. Consume a High Fiber Diet
High-fiber foods can prevent excess stomach acid secretion, which can reduce ulcer pain and protect the stomach lining as the ulcer heals.

Many high-fiber foods are also good sources of polyphenols, plant chemicals that have antioxidant, anti-inflammatory and protective properties that work to improve healing.

2. Consume Broccoli
Broccoli contains sulforaphane, a compound that exhibits anti-H. pylori activity. In one study involving people with H. pylori infection, eating 70 grams of broccoli sprouts per day reduced stomach inflammation and significantly reduced infection. (3)

Check out our delicious vegetarian broccoli stir fry. 

3. Consume Foods High in Antioxidants and Flavonoids
If your stomach ulcer is caused by an H. pylori infection, foods that are rich in antioxidants may be beneficial. They can help activate your immune system and help fight the infection. They may also help protect against stomach cancer.

Flavonoids are a phytonutrient found in certain fruits and vegetables, in particular berries can help protect the stomach lining by defending the lining of the stomach and allowing ulcers to heal.

In one laboratory study, extracts of various berries inhibited the growth of H. pylori. (4) There is also some evidence to suggest that unsweetened cranberry juice may be useful in treating H. pylori infection. (5)

Check out this delicious berry smoothie for a high antioxidant breakfast.

4. Olive oil
Some research shows that the fatty acids contained in olive oil can also help treat an H. pylori infection. In one study, people with H. pylori infection took various doses of olive oil every day for 14 days. The results were mixed, but the researchers concluded that olive oil might be moderately effective in treating H. pylori infection. (6)

5. Probiotics and Fermented Foods
Studies have shown that probiotics may be helpful in wiping out H. pylori. Lactobacillus, Bifidobacterium, and Saccharomyces supplements have shown benefits in people with H. pylori ulcers. (7) Consuming fermented foods such as plain Greek yoghurt, kefir, sauerkraut and tempeh are loaded with probiotics to help fight off the H.pylori infection.

6. Raw Honey
Raw pure honey can contain 100’s of compounds and nutrients, including but not limited to polyphenols and antioxidants. Honey is also a powerful antibacterial and has been shown to inhibit H. pylori growth. Manuka honey and Oaktree honey in particular are particularly potent. (8)

Check out our stomach ulcer soothing smoothie which contains raw honey, berries and kefir!

7. Focus on Therapeutic Herbs
Deglycyrrhizinated licorice (taken one hour before meals) and curcumin extract (the active component of turmeric) have shown promise in some ulcer research due to their action against H. pylori. (9,10)

For more information on turmeric and its health benefits including anti-cancer check out this article.

8. Drink Green Tea
Polyphenols are a type of antioxidant found in many plant foods that can be used to manage stomach ulcers. Polyphenols in green tea can help calm inflammation and help to strengthen the tissue that lines the stomach. (11)

Check out our yummy matcha green tea recipe!

9. Consume Foods High in vitamin A
There’s evidence that this nutrient can help shrink stomach ulcers and may also play a role in preventing them. Foods with a good dose of vitamin A include spinach, kale, bell peppers, romaine lettuce, sweet potatoes, carrots, cantaloupe, and beef liver.

Check out our sweet potato and pomegranate salad loaded with antioxidants, fiber and vitamin A.

10. Foods to Avoid When you Have a Stomach Ulcer
Ulcers can often cause acid reflux therefore you want to avoid foods that are acid forming or contribute to acid reflux.

To reduce acid reflux pain, you may want to limit these acid forming foods:

• coffee and other caffeinated beverages
• carbonated beverages
• chocolate
• chilies and hot peppers
• processed foods
• refined grains such as white bread, white pasta and white rice
• foods with a high amount of salt
• deep-fried foods
• acidic foods like citrus and tomatoes

SUMMARY

Stomach ulcers can be extremely painful and problematic but implementing nutrition support can not only help address the underlying cause of the ulcer (such as H. pylori) but can better help manage symptoms and support the healing process.

Give us a call and we can provide you with an individualised program to help you manage and address your stomach ulcer.

Stay happy and healthy

Kylie

References

  1. [1] Ingram RJM, Ragunath K, Atherton JC. Chapter 56: Peptic ulcer disease. In: Podolsky DK, Camilleri M, Fitz G, et al, eds. Yamada’s Textbook of Gastroenterology. 6th ed. John Wiley & Sons, Ltd; 2016:1032–1077.
  2. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003840.pub5/full
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5047973/
  4. https://pubmed.ncbi.nlm.nih.gov/15543930/
  5. https://pubmed.ncbi.nlm.nih.gov/18343637/
  6. https://pubmed.ncbi.nlm.nih.gov/22759331/
  7. https://pubmed.ncbi.nlm.nih.gov/26051728/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3758027/
  9. https://www.healthline.com/nutrition/licorice-root
  10. https://www.wjgnet.com/1007-9327/full/v22/i9/2736.htm
  11. Muni Raja Lakshmi K, Kiran M, Sai Prasanna K. A review on natural plants for phytochemical constituents and pharmacological activities. J Drug Delivery Ther. 2021;11(2):232-236. doi: 10.22270/jddt.v11i2.4593
What You Need To Know About Stomach Cancer

What You Need To Know About Stomach Cancer

by | Feb 20, 2023 | Koru Nutrition Blog

Mental Health Gut Article

During their lifetime, nearly 1 in 2 Canadians will be diagnosed with cancer. On a positive note, cancer mortality rates are decreasing more than 2% per year in several different cancers including stomach cancer. (8)

The Canadian Cancer Statistics: A 2022 special report on cancer prevalence – was developed by the Canadian Cancer Statistics Advisory Committee in collaboration with CCS, Statistics Canada and the Public Health Agency of Canada. The report details that at the beginning of 2018, an estimated 1.5 million people alive in Canada had been diagnosed with cancer in the previous 25 years; approximately 60% of whom were diagnosed 5 to 25 years ago. This highlights the high number of people living long-term with or beyond cancer.

WHAT IS STOMACH CANCER?

The most common type of stomach cancer is called adenocarcinoma, and this accounts for 90-95% of all stomach cancers. Stomach cancer occurs when normally healthy cells that line with stomach become cancerous and grow out of control, forming a tumor. This process generally happens slowly and usually develops over many years.

WHAT ARE THE RISKS OF STOMACH CANCER?

  • Have a family history of gastric cancer
  • Have an infection of the stomach by a bacteria called Helicobacter pylori (H pylori)
  • Had a polyp (abnormal growth) larger than 2 centimeters in your stomach
  • Have inflammation and swelling of the stomach for a long time (chronic atrophic gastritis)
  • Have pernicious anemia (low number of red blood cells from intestines not properly absorbing vitamin B12)

Dietary/lifestyle risk factors include

  • Consume a lot of cured, smoked meats
  • Eat a lot of salty or processed foods
  • Eat meat frequently
  • Having a diet low in fruits and vegetables
  • Drink a lot of alcohol (at least three drinks per day) (1)
  • Don’t get enough exercise
  • Don’t store or cook food properly
  • Smoking

Certain ethnicities are at risk for the development of gastric adenocarcinoma. Japanese, Koreans, Vietnamese, Native Americans, and people of Pacific Island descent are at the greatest risk. In contrast, Filipinos and Caucasians are at the lowest risk.

STAGES OF STOMACH CANCER

The stage of stomach cancer indicates how far the cancer has spread in the body.

A lower number represents an earlier stage of cancer. While tumor growth and spread will vary, in general, each stage looks like:

  • Stage 0 – There are abnormal or cancerous cells in only the surface of the stomach lining, but the cancer hasn’t spread to the lymph nodes or other parts of the body.
  • Stage 1 – The tumor has extended into deeper layers of the stomach. The cancer may or may not have spread to one or two of the lymph nodes surrounding the stomach, but it hasn’t spread to other parts of the body.
  • Stage 2 – The tumor has reached deeper layers of the stomach, and the cancer has usually spread to the lymph nodes. It hasn’t spread to other parts of the body.
  • Stage 3 – The tumor has grown deeper into the layers of the stomach and possibly into nearby organs. The cancer has likely spread to the lymph nodes, but hasn’t reached distant parts of the body.
  • Stage 4 – The cancer may have reached deeper stomach layers or nearby lymph nodes, but this isn’t a requirement. At this stage, the cancer has spread to distant parts of the body such as the lungs, brain, or liver.

As long as the cancer hasn’t spread to distant parts of the body, it will be between stage 0 and 3. If it has spread to other areas, the diagnosis will be stage 4 stomach cancer.

WHAT CAN YOU DO TO PREVENT OR MANAGE STOMACH CANCER

The World Cancer Research Foundation in there 1997 report concluded that by making a few simple changes to your diet you could reduce the risk of cancer by 30-40%.

  1. Consume a Mediterranean Diet

People following a Mediterranean diet over a 4 year period compared to those that followed the American Heart Association diet showed a 61% reduction in cancer risk and half the risk of death. (2)

Click here for more information on the Mediterranean diet.

  1. Eat lots of Fruit and Vegetables

This is specifically so for cancers involving the digestive tract (mouth, stomach, pharynx, colon and rectum). Eating the rainbow ensures that you are getting all the different antioxidants and phytonutrients that can help boost the immune system and fight off cancer. A study has shown that consuming a carrot a day can cut your cancer risk by a third. (3)

  1. Eat Garlic

Garlic contains about 200 compounds many of which protect against cancer. A National Cancer Institute study found that provinces that used garlic liberally had the lowest rate of stomach cancers. (4) People who consume raw or cooked garlic regularly reduced their risk of stomach cancer by 50% and two thirds the risk of colorectal cancer compared to people who eat little or none. (5)

  1. Limit Red Meat and Eliminate Processed Meats

Red meat includes beef, bacon, pork, lamb, goat and processed meats which are meats that are preserved such as smoked, salted and cured or with added chemical preservatives in it. These meats have been linked to stomach cancer. Carcinogens are often formed by cooking meats at high temperatures or on the BBQ when it becomes blackened. Processed meats contain nitrates that damage DNA increasing the risk of cancer to develop. One study revealed that certain cancers such as stomach cancer was 45% less likely to occur in vegetarians. (6)

Ideally you should limit red meat consumption to 5 ½ ounces of red meat (equivalent to the size of the palm of your hand) twice a week.

  1. Eat Organic

Pesticides in contaminated foods can damage DNA and predispose a person to cancer. We understand organic food can make your grocery bill more expensive but the good news is that all foods do not need to be organic (although ideally it does if you have been diagnosed with cancer). The “dirty dozen” are the foods that have been identified as the most polluted and highly sprayed so it is best to buy organic for the following: peaches, apples, nectarines, strawberries, cherries and grapes, sweet bell peppers, celery, kale, lettuce, potatoes and carrots.

  1. Balance Blood Sugars

It is very important to balance blood sugar levels because when blood sugars drop, it raises the insulin-like growth factor. (IGF-1) These hormone have the ability to promote the growth of cancer cells. Eating foods high on the glycemic index has been linked to stomach cancers. (7)

So you need to make sure your meals are balanced with a ¼ plate containing a lean protein (such as chicken, fish or tofu), a ¼ plate of starchy vegetables or grains (such as quinoa, brown rice or sweet potato) and a ½ plate of non starchy vegetables (such as salad, asparagus, cauliflower or broccoli). It’s best to avoid sugars and refined grains as much as possible as cancer feeds on these.

  1. Maintaining Positive Emotions and Mindset

The more I research the more I see the power of emotions and mindset and the dramatic impact it has on our body both good and bad. Negative mindset weakens the immune system, increases the risk of infection and onset of disease.

A 2003 study published in the Journal of Proceedings of the National Academy of Sciences linked “negative” brain activity or thought patterns with a weakened immune system. One study followed 100,000 women over 8 years and found that optimists in the group were 23% less likely to die of cancer than those women who tended to have a general distrust in people.

Click here for strategies on how to improve your positive mindset.

  1. Manage Stress

Research has shown that cancer is frequently diagnosed in people who have major loss or traumatic events within the previous 2 years. Stress tends to impact cancer development quicker than those exposed to asbestos which can take up to 40 years to manifest. Stress rapidly weakens the immune system and subsequently our ability to fight and manage cancer cells, which we all have and for the most part our immune system is good at fighting off. But with chronic or intense stress this makes it harder for our immune system to do.

Stress dramatically suppresses the immune system in our gut which is the major gateway for carcinogens entering our body. Also 75% of our immune system is in our gut making it even more important to support healthy gut flora and functioning.

Click here to read an article with more detailed information on this topic.

SUMMARY

Cancer is scary and can rear it’s ugly head at any time. Taking a proactive approach is best but that usually occurs only when people have a family history of it or have seen a close one be diagnosed with cancer. There are so many ways through nutrition and lifestyle to help mitigate the risk of developing cancer and managing it. But you need to find the right approach for you and your cancer journey.

If you are interested in cancer preventative meals please check out our free 1 day cancer prevention meal plan or our 7 day cancer prevention meal plan for only $9.00.

References

  1. https://www.cancer.org/cancer/stomach-cancer/causes-risks-prevention/risk-factors.html
  2. De Lorgeril, et al “mediertanean dietary pattern in a randomised trial; Prolonged survival and possible reduced cancer rate” Archives of Internal medicine, 1998 June 8;158(11):1181-7
  3. Buijsse, et al., Plasma Carotene and alpha -tocopherol in relation to 10y all-cause and cause specific mortality in European elderly; The Survey in Europe on Nutrition and Elderly, A Concerted Action, American Journal of Clinical nutrition , 2005 Oct,;82 (4):879-86
  4. C. You, et al., “allium vegetables and reduced risk of stomach cancer” Journal of the National cancer Institute, 1989 Jan. 18;81 (2): 162-4
  5. T. Fleischauer, et al., Garlic consumption and cancer prevention: Meta analysis of colorectal and stomach cancers”, American Journal of Clinical Nutrition, 2000 Oct.;72 (4):1047-52
  6. Patrick Holford, “Say No To Cancer: The Drug Free guide to preventing and helping fight Cancer” 2010, Piartkus
  7. Bertuccio, et al., “Dietary Glycemic Load and Gastric Cancer Risk in Italy” British Journal of Cancer, 2009 Feb. 10;100 (3):558-61
  8. Government of Canada Cancer statistics