Category: Functional and Integrative Nutrition

Understanding Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is a complex and debilitating disorder. It is characterized by extreme fatigue that does not improve with rest and worsens with physical or mental activity. The exact cause of CFS is unknown, but it likely involves a mix of factors such as viral infections, immune system problems, hormonal imbalances, and genetic predisposition. In terms of its effects on the body, CFS is associated with abnormalities in several systems, including altered immune responses, mitochondrial dysfunction (which affects energy production), and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, which impacts the body’s stress response. These disruptions can lead to widespread inflammation, impaired brain function, and significant reductions in physical and mental capabilities, severely impacting the quality of life.

Nutrition Implications

Research into nutrition interventions for CFS has shown promising results. Vitamin and mineral deficiencies are often linked to various conditions that cause fatigue. Improvements have been noted with vitamins D, B, and C. Vitamin D deficiency, common in the general population, is crucial for bones, immune function, brain activity, muscle function, inflammation control, and cell growth.

The amino acid L-Carnitine is essential for creating energy from fats. A deficiency in carnitine is associated with low energy levels, muscle weakness, and general fatigue. Creatine supplements have been shown to increase the availability of high-energy phosphates needed to produce Adenosine Triphosphate (ATP), a molecule that stores and transfers energy in cells. Creatine also helps reduce oxidative stress, protect nerve cells, lower lactic acid buildup, and maintain proper calcium levels.

Improvements in fatigue have also been observed with nicotinamide adenine dinucleotide hydride (NADH), probiotics, high cocoa polyphenol-rich chocolate, and a combination of NADH and coenzyme Q10. Both CoQ10 and NADH are vital for mitochondrial ATP production and cellular energy balance.

Caution with Supplements

Supplements are not without their risks. It’s important to discuss any supplementation with your healthcare provider before starting, as overdoses and toxicities can occur. Low nutrient levels should be verified before supplementing.

Dietary Changes

Small, strategic dietary changes can significantly impact many individuals without needing supplements. Evidence suggests that dietary modifications can vastly improve the quality of life at a low cost. Personalized treatment, considering the severity of symptoms, quality of life, other existing conditions, medications, changing clinical characteristics, nutritional status, energy needs, and food tolerances, is the best way to tailor specific dietary interventions for optimal results.

Understanding IBS Symptoms and Their Impact

Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation. Managing IBS can be challenging, but functional nutrition offers a holistic approach that focuses on addressing the root causes of symptoms through dietary and lifestyle modifications. This guide explores the principles of functional nutrition and provides practical tips to help manage IBS effectively.

Understanding Functional Nutrition

Functional nutrition is an approach that uses food as medicine to promote optimal health and address specific health issues. It considers the unique needs of each individual, including their lifestyle, genetics, and environment. For those with IBS, functional nutrition emphasizes a balanced diet that supports gut health, reduces inflammation, and minimizes triggers of IBS symptoms.

Key Nutritional Strategies for Managing IBS

1. Identify and Eliminate Trigger Foods

• Common Triggers: Foods that commonly trigger IBS symptoms include dairy, gluten, caffeine, alcohol, fatty foods, and artificial sweeteners. Keeping a food diary can help identify personal triggers.
• Elimination Diet:** Temporarily eliminating suspected trigger foods and gradually reintroducing them can help determine which foods exacerbate symptoms.

2. Incorporate a Low-FODMAP Diet

• What is FODMAP?:** FODMAPs are types of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation and gas production. A low-FODMAP diet involves reducing intake of these foods to alleviate IBS symptoms. This diet is best undertaken with the support of a registered dietitian.
• Low-FODMAP Foods: Include foods like bananas, blueberries, carrots, spinach, rice, oats, and lactose-free dairy products.
• High-FODMAP Foods: Avoid foods like garlic, onions, beans, lentils, apples, and wheat-based products.

3. Support Gut Health with Probiotics and Prebiotics

• Probiotics: Beneficial bacteria that help maintain a healthy gut microbiome. Foods rich in probiotics include yogurt, kefir, sauerkraut, and other fermented foods.
• Prebiotics: Non-digestible fibers that feed beneficial gut bacteria. Foods high in prebiotics include bananas, onions, garlic, asparagus, and chicory root.

4. Ensure Adequate Fiber Intake

•  Soluble Fiber: Helps regulate bowel movements and can be easier on the digestive system. Sources include oats, apples, carrots, and flaxseeds.
• Insoluble Fiber: Adds bulk to stool but may worsen symptoms for some people with IBS. Sources include whole grains, nuts, and seeds. Adjust intake based on personal tolerance.

5. Maintain Hydration

• Water: Drinking plenty of water is essential for overall health and can help prevent constipation, a common symptom of IBS.
• Herbal Teas: Herbal teas like peppermint and ginger can soothe the digestive tract and reduce symptoms.

6. Incorporate Anti-Inflammatory Foods

• Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s have anti-inflammatory properties that can help manage IBS symptoms.
• Colorful Fruits and Vegetables: Include a variety of colorful fruits and vegetables that are rich in antioxidants and anti-inflammatory compounds.

7. Manage Stress

• Stress and IBS: Stress can exacerbate IBS symptoms. Incorporate stress-reducing practices such as mindfulness, meditation, yoga, and regular physical activity.

Functional Nutrition Recipes for IBS

Here are a few simple and delicious recipes that incorporate functional nutrition principles to help manage IBS:

1. Low-FODMAP Breakfast Smoothie

**Ingredients:**

  – 1 ripe banana

  – 1/2 cup blueberries

  – 1 cup spinach

  – 1 tablespoon chia seeds

  – 1 cup almond milk

– **Instructions:**

  – Blend all ingredients until smooth. Serve immediately.

2. Gut-Friendly Quinoa Salad

**Ingredients:**

  – 1 cup cooked quinoa

  – 1/2 cup diced cucumber

  – 1/2 cup diced red bell pepper

  – 1/4 cup crumbled feta cheese (lactose-free)

  – 2 tablespoons chopped fresh parsley

  – 2 tablespoons olive oil

  – 1 tablespoon lemon juice

  – Salt and pepper to taste

**Instructions:**

  – In a large bowl, combine quinoa, cucumber, red bell pepper, feta cheese, and parsley.

  – Drizzle with olive oil and lemon juice. Season with salt and pepper. Toss to combine.

3. Soothing Ginger and Carrot Soup

**Ingredients:**

  – 1 tablespoon olive oil

  – 1 onion, chopped (use the green part of green onions for low-FODMAP)

  – 4 large carrots, peeled and chopped

  – 1-inch piece of fresh ginger, grated

  – 4 cups low-FODMAP vegetable broth

  – Salt and pepper to taste

– **Instructions:**

  – In a large pot, heat olive oil over medium heat. Add the onion and sauté until translucent.

  – Add the carrots and ginger, and cook for a few minutes.

  – Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until carrots are tender.

  – Blend the soup until smooth. Season with salt and pepper. Serve warm.

When to Seek Professional Help

While dietary and lifestyle changes can significantly improve IBS, it’s important to seek professional help if symptoms persist or worsen. Consult a gastroenterologist or a registered dietitian who specializes in functional nutrition for personalized advice and to rule out any underlying medical conditions.

Functional nutrition offers a holistic and effective approach to managing IBS. By identifying and eliminating trigger foods, incorporating a low-FODMAP diet, supporting gut health with probiotics and prebiotics, ensuring adequate fiber intake, maintaining hydration, and managing stress, you can help alleviate IBS symptoms and improve your overall well-being. Remember to seek professional guidance when necessary to ensure your health and well-being. At More Spoons Nutrition we have experience and expertise in helping patient manage IBS symptoms.

Constipation is a common issue in children, characterized by infrequent, hard, and often painful bowel movements. It can cause discomfort and distress for both children and their parents. Functional nutrition offers a holistic approach to managing and alleviating constipation through dietary and lifestyle modifications. This guide explores the principles of functional nutrition and provides practical tips to help ease constipation in children.

Understanding Functional Nutrition

• Functional nutrition focuses on using food as medicine to address the root causes of health issues. It considers the unique needs of each individual, including their lifestyle, genetics, and environment. When it comes to constipation in children, functional nutrition emphasizes the importance of a balanced diet rich in fiber, hydration, and specific nutrients that support digestive health.

Key Nutritional Strategies for Constipation Relief in Children

1. Increase Fiber Intake

• Types of Fiber: There are two types of fiber – soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, helping to soften stools. Insoluble fiber adds bulk to the stool, aiding in its passage through the digestive tract.

• Fiber-Rich Foods: Include a variety of fiber-rich foods in your child’s diet, such as fruits (apples, pears, berries), vegetables (carrots, broccoli, spinach), whole grains (oats, brown rice, whole wheat bread), and legumes (beans, lentils, chickpeas).

2. Ensure Adequate Hydration

• Water: Encourage your child to drink plenty of water throughout the day. Proper hydration helps soften the stool and promotes regular bowel movements.
• Hydrating Foods: Incorporate hydrating foods like cucumbers, watermelon, oranges, and soups into your child’s diet.

3. Include Probiotics and Prebiotics

• Probiotics: These beneficial bacteria help maintain a healthy gut microbiome, which can improve digestive function. Probiotic-rich foods include yogurt, kefir, sauerkraut, and other fermented foods.
• Prebiotics: These are non-digestible fibers that feed beneficial gut bacteria. Foods high in prebiotics include bananas, onions, garlic, asparagus, and whole grains.

4. Incorporate Healthy Fats

• Sources of Healthy Fats: Healthy fats help lubricate the intestines, making it easier for stools to pass. Include sources of healthy fats such as avocados, olive oil, nuts, seeds, and fatty fish (salmon, mackerel).

5. Limit Constipating Foods

• Refined Grains: Reduce intake of refined grains such as white bread, white rice, and sugary cereals, as they can contribute to constipation.
• Dairy Products: Some children may be sensitive to dairy products, which can exacerbate constipation. Monitor your child’s response to dairy and adjust their diet accordingly.

6. Encourage Regular Physical Activity

• Movement and Digestion: Physical activity stimulates the digestive system and promotes regular bowel movements. Encourage your child to engage in daily physical activities such as walking, playing outside, or participating in sports.

7. Establish Healthy Eating Habits

• Regular Meals: Serve meals and snacks at regular intervals to establish a routine that supports healthy digestion.
• Mindful Eating: Encourage your child to eat slowly and chew their food thoroughly, which can aid in digestion.

**Functional Nutrition Recipes for Constipation Relief**

Here are a few simple and delicious recipes that incorporate functional nutrition principles to help relieve constipation:

1. Fiber-Rich Smoothie

**Ingredients:**

  – 1 apple, cored and chopped

  – 1 banana

  – 1 cup spinach

  – 1 tablespoon chia seeds

  – 1 cup water or almond milk

  – 1 tablespoon honey (optional)

**Instructions:**

  – Blend all ingredients until smooth. Serve immediately.

2. Probiotic Yogurt Parfait

**Ingredients:**

  – 1 cup plain Greek yogurt

  – 1/2 cup mixed berries (blueberries, strawberries, raspberries)

  – 1 tablespoon honey

  – 1 tablespoon flaxseeds

  – 1/4 cup granola (optional)

**Instructions:**

  – Layer the yogurt, berries, and honey in a bowl or glass. Sprinkle with flaxseeds and granola. Serve chilled.

3. Veggie-Packed Lentil Soup

**Ingredients:**

  – 1 cup lentils, rinsed

  – 1 onion, chopped

  – 2 carrots, chopped

  – 2 celery stalks, chopped

  – 2 garlic cloves, minced

  – 1 can diced tomatoes

  – 4 cups vegetable broth

  – 1 teaspoon cumin

  – Salt and pepper to taste

  – 2 cups spinach

**Instructions:**

  – In a large pot, sauté the onion, carrots, celery, and garlic until softened.

  – Add the lentils, diced tomatoes, vegetable broth, cumin, salt, and pepper.

  – Bring to a boil, then reduce heat and simmer for 30 minutes, or until lentils are tender.

  – Stir in the spinach and cook until wilted. Serve warm.

When to Seek Professional Help

While dietary and lifestyle changes can significantly improve constipation, it’s important to seek professional help if your child’s symptoms persist or worsen. Consult a pediatrician or a registered dietitian for personalized advice and to rule out any underlying medical conditions.

Functional nutrition offers a holistic and effective approach to managing constipation in children. By incorporating fiber-rich foods, ensuring adequate hydration, including probiotics and healthy fats, and encouraging regular physical activity, you can help your child achieve better digestive health. Remember to establish healthy eating habits and seek professional guidance when necessary to ensure your child’s well-being.