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woman_menopause.jpg
April 7, 2023

by tinakaczor

Menopause is a natural process that happens to women when they reach the end of their reproductive years. During this phase, a woman’s body undergoes significant hormonal changes, leading to various symptoms that can impact her physical and emotional well-being. In this article, you will learn about the three phases of menopause – Perimenopause, menopause, and post-menopause and the common menopausal symptoms associated with each phase.

You will also discover effective ways to manage symptoms, including lifestyle changes, natural remedies, and medical treatments. By understanding these phases and how to manage symptoms, you can confidently improve your quality of life and embrace this new chapter.

Phase 1: Perimenopause

Perimenopause is the period before menopause when a woman’s body starts producing fewer hormones or also known as premature menopause. It typically starts in a woman’s 40s, but it can begin earlier or later. Perimenopause is characterized by hormone fluctuations, which can cause various symptoms.

It is possible for you to become pregnant during this period, and to prevent this from happening, it is advisable to use a form of birth control until one year after your last menstrual periods.

Factors that Contribute to Stress in Perimenopause

During Perimenopause, most women experience a lot of stress due to various factors such as work, family responsibilities, and hormonal changes. This stress can lead to an imbalance in hormones and contribute to perimenopausal symptoms.

The Role of Pregnenolone in Hormone Production

Pregnenolone is a hormone precursor that plays a crucial role in producing other hormones like progesterone and cortisol. During periods of stress, pregnenolone is diverted from progesterone to produce cortisol.

This results in a high cortisol level and a fight-or-flight response. Prolonged stress can lead to weight gain, particularly around the middle, due to a drop in progesterone levels.

Common Symptoms of Perimenopause Related to Hormone Imbalance

During Perimenopause, women may experience a variety of symptoms related to hormone imbalances, such as

  • Insomnia
  • Water retention in legs
  • Anxiety
  • Fatigue
  • Irritability
  • Diarrhea
  • Cellulite
  • Low libido
  • Stomach problems
  • Acid reflux
  • Weight gain
  • Light-headedness
  • Shorter cycles
  • More spotting
  • Infertility
  • Stress response

These symptoms can be distressing and affect a woman’s quality of life.

Addressing Low Progesterone And High Estrogen Levels During Perimenopause

  • Consume proteins, carbs, and fats in every meal and snack
  • Eat frequently and have consistent meals
  • Anti-oxidants, Collagen and bone broth
  • Keep blood sugar balanced
  • Consume organ meats or supplements
  • Vitamin B complex and omega 3 fatty acids
  • Keep thyroid healthy
  • Lower caffeine consumption to relieve hot flashes
  • Increase high-quality protein intake
brain-health-mental-health-problems.jpg
January 24, 2023

by tinakaczor

Today we want to dive a little bit deeper into brain and mental health problems and why – next to other therapies – it is so important to heal the body too.

How is the body connected to the brain, and which factors influence our mental health?

Yes, let’s start with the mind-body medicine first.

As we already know, thoughts, beliefs, traumas, life experiences and stress have a major impact on our health. Up to 95% of illness is caused by stress! What you think can influence how sick or well you are. The mind influences the body. But also, the body is affecting the mind.

This is called somatopsychic (relating to mental symptoms caused by bodily illness). To understand better, we need to take a closer look at

  • Nutritional status
  • Food intolerances & allergies
  • Digestive Imbalances
  • Hormonal imbalances
  • Toxins

All the above influences our Mood, Behavior, Attention and Attitude. To make that clearer. Have you ever experienced the following?

  • Have you ever felt foggy, unable to concentrate after a large meal?
  • Have you ever felt stressed or anxious, and after a long walk or bike ride, you felt calm and relaxed? How come? You burned off chemicals like adrenaline and cortisol.

These are some examples of the body-mind-connection but there are so many other things that occur inside of you that effect your brain and mind.

Just consider for a moment that

  • Depression
  • Anxiety
  • Insomnia
  • ADD, ADHD and other
  • Mental disorders

Maybe primarily caused by imbalances in the body. There are already few conditions recognized by conventional medicine that clearly show how problems in your body cause disease in your brain. Now imagine that

  • Changing your diet
  • Balanced nutrient levels
  • Good sleep hygiene
  • Exercise and playtime
  • Getting rid of toxins
  • Balancing your hormones
  • Taking care of your digestive track
  • Fixing food intolerances and allergies

can all transform your mood and brain function.

Does that mean that depression, autism, dementia and other mental disorders can be cured?

According to Dr. Mark Hyman, M.D. and chairman of the Institute of Functional Medicine, it is possible to treat brain diseases and mental disorders by healing the body. His method is based on science and medicine. He sees brain problems as systemic disorders and the cure will be found outside the brain inside the body.

Brain function is directly influenced by

  • What you eat
  • Nutritional deficiencies
  • Allergens
  • Infections
  • Toxins
  • Stress

There are several steps to take to fix the body to achieve optimal mental health and brain function. These steps are unique for every person. Everyone needs to be diagnosed individually but the formula is simple:

Get rid of the bad stuff and add the good stuff.

What needs to be eliminated from our bodies, and what must we add?

We need to clear out

  • the bad bugs
  • eliminate food allergens
  • help the digestion with enzymes
  • add probiotics and prebiotics
  • healing nutrients
  • give the second brain a chance to relax too

Toxic waste like bacteria, fungi, parasites, and heavy metals must first be eliminated. To find out if you do have an overgrowth of any of them you need to consult a health practitioner or doctor. Some of the infectious waste can be treated with herbal formulas or detoxification programs based on natural supplements.

However, when it comes to bacteria overgrowth antibiotics are sometimes necessary. After your system is free of waste you need to find out which minerals and vitamins are missing. If your brain is not functioning right thus inflamed, then there is definitely a lack on minerals and vitamins in your body too.

An easy way to find out what is missing is through Hair Mineral Analysis, OligoScan, saliva, blood or urine tests. Important minerals and vitamins for a healthy brain are folate, Vitamin D, B6 and B12, Zinc, magnesium, and selenium. Just to name a few.

But before you even start taking supplements it is crucial to fix your digestion. The most powerful thing to fix your brain is fixing your gut. First you need to find out if you are suffering from food intolerances, allergies or autoimmune diseases. The best way to get a clear picture about that is the Elimination Diet. It is also recommended to do enemas in combination with psyllium and cuppa clay. Enemas help to eliminate the waste in your gut faster.

What is the elimination diet all about?

The elimination diet is used to identify

  • food intolerances
  • sensitivities
  • allergies
  • autoimmune diseases

The goal is to track down the culprit in the food and remove it from the diet for a while. Because then our digestive system has the first chance of recovery.

The Elimination Diet consists of 3 phases: elimination, provocation, and stabilization phase. In the elimination phase, intolerable food groups are removed from the diet.

It only consumes foods that are proven to be tolerated and usually trigger neither intolerance nor allergies. The introduction of previously avoided food takes place during the provocation phase (testing phase).

In this phase, an intolerance or all

ergy is either confirmed or excluded. In the stabilization phase, foods that have caused no discomfort can be re-integrated into the diet in the long term.

Some of the foods that may irritate the immune system are

  • Gluten
  • Dairy
  • Corn
  • Eggs
  • Soy
  • Nuts
  • Nightshades
  • Citrus fruits
  • Yeast

Dealing with food intolerances or allergies is essential to creating wellness of body, brain, and soul. The allergens that most often cause brain problems first are dairy and gluten. If you are suffering under a brain disorder of any kind, it is likely that these substances are a problem for you. After you found out what you can’t deal with it is crucial to optimize nutrition.

Why is nutrition so important for brain health?

Nutrition is the most important factor in keeping your brain healthy. What you put in your mouth provides all the raw material to build the structure of your brain cells. Common sense and scientific research lead us to conclude that if we want healthy bodies and brains we must put in the right food.

  • Real
  • Whole
  • Local
  • Fresh
  • Unprocessed
  • Chemical-, hormone- and antibiotic-free

Really important for normal brain and cell function are omega-3 fatty acids. Omega-3-fats come from wild things. In our world this would be fish. However, most of the fish nowadays are contaminated with toxins and mercury which may lead to a host of problems.

The two most important omega-3-fats are EPA and DHA. Since your brain is mostly fat and 60% is made of DHA you see how important omega-3-fatty acids are. If you don’t have enough your brain most likely doesn’t function properly. 

The omega-3 fatty acids play critical roles in

  • Immune and inflammatory function
  • Brain health
  • Alzheimer
  • Mental illnesses
  • Heart disease
  • Cancer

Good source for omega-3 fatty acids are (quality is key!)

  • Fish oil
  • Algae oil
  • Flaxseed oil

Factors that are crucial to consider when it comes to brain disorders

If you are suffering under any kind of brain disorders, thus an inflamed brain, then your body is most likely inflamed too. Therefore, it is crucial to learn how to get rid of the causes of the inflammation and restore the immune balance through

  • Food
  • Nutrients
  • Exercise
  • Sleep
  • Stress management

By the way in the end inflammation is also just a symptom or reaction of your body. To heal inflammation, you need to find the source which causes inflammation.

Then there is detoxification. Detoxification is next to nutrition one of the most important pillars to cure disease and create health.

Toxins are everywhere, in our

  • Food
  • Household cleaning products
  • Plastic
  • Tap water
  • construction materials
  • air supply

We are also dealing with our toxic metabolic waste created by our own bodies. Toxins can make us sick if our gut, kidneys, and liver fail or work less than optimal. They have a dramatic impact on the health of our brain.

3 big epidemics of hormonal problems

A next factor would be our hormonal balance. There are 3 big epidemics of hormonal problems today:

  • Too much insulin (from sugar)
  • Too much cortisol or adrenalin (from stress)
  • Not enough thyroid hormones

They all interconnected and affect other category of hormones: our sex hormones. Imbalances of any of those systems can influence the way our brain functions and lead to everything from

  • Depression to dementia
  • Anxiety to ADHD

Then there is the energy metabolism. Enough energy means a happy, healthy, focused and sharp brain.

Lack of energy means

  • Slowed mental function
  • Autism
  • Mood disorders
  • Parkinson
  • Dementia

The part of our body which uses the most energy is our brain which has the most mitochondria.

  • Energy is necessary for memory and learning
  • No energy equals abnormal cell function and cell death
  • Abnormal cell function equals chronic illness and brain disease

So, if you want to benefit from more energy, it is crucial to heal your mitochondria. And here comes the formula again.

Take away what’s bugging you and give the body what’s missing.

  • Fix the gut and cool of inflammation
  • Get rid of fungi, bacteria, parasites, and heavy metals
  • Add pre- and probiotics
  • Eventually take digestive enzymes
  • Replace the missing nutrients (zinc, magnesium, folate, b12, B6, vitamin A + D)
  • Add brain supporting omega-3-fats
  • Take the coenzyme Q10 to help mitochondria return to normal

Then there is another real important factor:

Calm Your Mind.

Thoughts are things. They can heal or harm. Our brain stiffens, slows, and loses function in direct relationship to our thoughts, beliefs and attitudes about us and our place in the world. It has an enormous impact of the health of our brain.

  • Lack of social relationships
  • Personality dispositions, including lost sense of mastery, optimism, control, and self-esteem
  • Chronic or acute stress in life and work

All of this creates modern chronic diseases like mental disorders, including depression and anxiety.

Negative self-talk might lead to

  • Depression
  • Anxiety
  • Behavioral problems
  • Dementia

It is important to get negative thoughts out of your brain. There are several techniques available.

I’d like to bring awareness to all of us, that our body, more specifically digestive system, needs special and constant care to stay healthy physically and MENTALLY.

Green-leafy-veggies.jpg
September 10, 2021

by tinakaczor

If you decide to live healthy you go for it! What are you craving lately? I was definitely hunting for chlorophyll today. After one week of amazing seafood in Galicia, I needed proper detoxification. Not because I have been eating bad quality… actually, the opposite was the case. But my body felt kind of overwhelmed with all that protein.

Have you ever had that feeling?

You might or might not know that chlorophyll, the blood of a plant is similar to the blood of humans. It only differs in one mineral, magnesium for the plant and iron for humans. To keep our blood flowing and free of toxins, we need the help of our plants’ blood (liquid).

Chlorophyll supports your body in the following ways:

  • Stimulating the immune system
  • Eliminating fungus in the body
  • Detoxifying your blood
  • Cleaning your intestines
  • Getting rid of bad odors
  • Energizing the body
  • Preventing cancer

You will find it in green leafy vegetables.

Rosemary-cake.jpg
July 8, 2021

by tinakaczor

We all like sweets, no doubt. But it does not need to be sugar to stop your cravings. This Rosemary Cake is lectin-, gluten- and dairy-free and still tastes fantastic. This beautiful recipe is from “The Plant Paradox Cookbook” by Dr Gundry.

Preparing the cake takes about 15 minutes and is done in 30—no excuses for this lovely cake for your afternoon tea or as dessert.

Lectin-Free Rosemary Cake Recipe | nutritionibiza

2.

A lectin-, gluten- and dairy-free Rosemary Cake | nutritionibiza

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Rosemary Cake Recipe | nutritionibiza

4.

gluten Free Rosemary Cake Recipe | nutrition ibiza

5.

dairy-free Rosemary Cake | nutritionibiza

 

Arugula.jpg
June 28, 2021

by tinakaczor

Fresh arugula from the garden. Amazing in texture and taste. This plant is powerful, and its health benefits are:

🌱 Helps Reduce Inflammation in the Body

🌱 Cleans and detoxifies the body

🌱 Hydrating leafy green

🌱 Rich in Chlorophyll

🌱 Helps prevent cancer

🌱 Good for bone health

🌱 Weight loss

icecream.jpg
June 28, 2021

by tinakaczor

Let’s try Homemade ice cream: I have 3 apricot trees, and it is almost impossible to eat all fruits. After giving them away to all of my friends, there were still so many left. I needed a solution since I don’t like to waste food.

I picked them, cleaned them and cut them in half. In portions, I placed them in my freezer.

Whenever I feel like ice cream, I take out about 250g of apricots, add 100 ml of coconut cream and mix it with a hand blender until it feels like ice cream.

Nutritious & delicious!

This Homemade ice cream is dairy- and sugar-free and a healthy snack alternative.

juiceCleansePost.jpg
June 1, 2021

by tinakaczor

Currently, I’m engaging myself with cardiology – how to prevent a heart attack, stroke or arteriosclerosis and with endocrinology – how to balance your hormones.

When it comes to both, there are important pillars to consider. We are talking about the most common ones like exercise, good sleep, relaxation, stress management, thinking patterns, elimination of environmental toxins and Nutrition.

Nutrition’s Role in Disease Prevention

Nutrition is one of the most important pillars when it comes to prevention. It is not only important what you eat but what you digest and here lies the tricky part.

Our bodies are machines, highly complex systems. If one gear is not functioning right the whole system might get out of balance.

When it comes to digestion we are speaking about mucosa, stomach (acid), gut (bacteria), pancreas, gallbladder, liver and hormones. When we are getting older and lifestyle habits, stress or simply life happens we might have a dysfunction in one or more of those parts.

But also some Babies are already born with a disbalance since they for example will be provided with 50% of their mother’s microbiome (gut bacteria). When their mother was having dysbiosis it is most likely that she passed it on to her newborn child.

Improve Gut Immunity

To gain the benefits of natural, healthy nutrition to eliminate disease and for prevention, it is obligatory to clean & repair your body first.

As 80% of your immune system is located in the gut you want to start repairing and resetting your gut first. There are a few ways on how to do it. Unfortunately, it is not done by only taking psyllium, bentonite, and probiotics. You need to give it a proper clean first before you support him with any kind of supplements.

Can I Detox My Gut With Juice?

A natural way to detoxify your gut is with the help of a juice cleanse. Juice cleanses come with many benefits such as reducing inflammation, eliminating toxins, clearing the skin, supporting weight loss, and improving sleep. Truly rejuvenating, nourishing, and healing your body & mind.

The next juice cleanse is coming soon. Stay tuned!

Inflammation.jpg
April 24, 2021

by tinakaczor

Inflammation is a natural process that helps your body heal and defend itself from harm. However, inflammation is harmful if it becomes chronic. Chronic inflammation may last for weeks, months, or years and may lead to various health problems. Discover practical ways to reduce chronic inflammation with this comprehensive guide.

Chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease and cancer. Inflammation is therefore the foundation of any kind of sickness.

Suffering under itchy skin without any rashes or visible spots? There might be an inflammation inside your body. One of the three roots of autoimmune diseases is inflammation. Back pain, joint pain, and muscle pain are caused by inflammation.

Just to mention a few.

Ways To Stop Chronic Inflammation

The good news is there are multiple ways to stop inflammation. However not every method is for everyone. Do not go ahead an implement all of the suggestions.

This might back fire. Some advice from a holistic health practitioner is necessary to provide you with a clear picture on what is going on in your body and which methods are helping you with your unique, personal situation.

Here are some examples:

  • Alkaline diet
  • Lectin-free/gluten-free diet
  • Food with a low glycemic index
  • Clean & repair your gut
  • Eliminate heavy metals
  • Free your body from viruses and parasites
  • Supplements (antioxidants)
  • Stimulate vagus nerve
  • Moderate workout
  • Healthy sleep
  • Slow down and reduce your stress level (meditation, breathing, grounding, nature)
Juice.jpg
April 9, 2021

by tinakaczor

Juices are one of my favorite topics. I can’t point out enough how important they are. Besides their delicious taste and color your body will profit by the following health benefits of juices.

Benefits Of Juices For Your Health

I. Antioxidants

Juices are rich on antioxidants – the little helpers to fight free radicals which are responsible for cell damage. Free radicals is the waste produced by your cells. If your body is not able to remove those efficiently, oxidative stress can be the result. This can harm your cells and therefore your body function.

Antioxidants help neutralizing free radicals to boost overall health.

ii. Hydration

Do you know that you can be dehydrated even when you are drinking plenty of water a day? If you are drinking water poor in quality the water is not able to enter your cells. Therefore it is so important to drink high quality water. The best is pure spring water.

Freshly squeezed juices provide your body with a large amount of water along with vitamins, minerals and enzymes. This healthy combination is able to enter in your cells and helps you to stay hydrated.

iii. Fiber

Fresh juices are packed with soluble fiber. This kind of fiber supports gut bacteria growth and your digestive health. It may also help with lowering blood cholesterol and sugar, reducing the risk of cardiovascular disease and weight management.

Contact

Tina Kaczor

Calle San Juan 36

07840 Santa Eulària des Riu

+34 666 906 905

tina@nutritionibiza.com

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