Good Gut = Happy You
We all know that Mediterranean Diets are healthy as they are packed with oily fish and olive oil that have an anti-inflammatory effect on our body and boost good bacteria in your body, but did you know that Manual Lymphatic Drainage (MLD) can have a positive effect on your digestion and specific exercise can boost your digestive system too [1-3]! So a combination of both is a GOOD GUT GO-AHEAD!
More and more scientific studies show that Mediterranean foods produce a psychobiotic effect balancing your mood and reducing symptoms of depression and anxiety.
Probiotics are the Good Gut Guys that benefit the digestive system! They are living microorganisms that prevent and combat diarrhoea when taking antibiotics medicine, . They also alleviate cow’s milk allergy, and reduce hypercholesterole lipoprotein levels for some people. Fermented foods impact the trillions of gut microbiome, which have a profoundly positive impact on our health . Fermented foods like Yogurt, cheese, pickles, raw apple cider vinegar, kimchi, kombucha [posh name Lactobacillus Fermentum! (Harry Potter eat your heart out!)]
Research over decades has support intake of omega-3 acid (OM3FA) to maintain the cardiovascular, pulmonary, immune, and endocrine systems. Omega-3 fatty acids help to prevent high blood pressure and reduce the risk for arrhythmia (irregular heartbeat), protect against blood clots and development of plaque in the arteries, reduce the risk of heart attack and stroke. Omega-3 fatty acids have been shown to reduce the need for anti-inflammatory drugs and corticosteroids in patients with rheumatoid arthritis [5-6].
Types of Omega-3 include:
- ALA (alpha linolenic acid) best source found in chia seeds, walnuts, flax seeds, as well as soya, pumpkin and algal oil, as well as your leafy green veg
- EPA (eicospentaenonic acid) and DHA (docssahexaenoic acid) best source found in all oily fish, mackerel, anchovies, tuna, sardines, bloater, carp, pilchards, sprat, salmon, swordfish, tout, whitebait, eels and kippers!
Not only do these fine fish contain Omega-3 but a fabulous source of A, D and B Vitamins, together with vital nutrients and minerals such as calcium, iodine, zinc, iron and selenium – all groovy guys that are great for your general health.
Combine them with MLD and it is a win-win for your
GOOD GUT GO-AHEAD!
Manual Lymphatic Drainage (MLD) has enormous benefits to your body! MLD stimulates drainage and peristaltic action, the wave like contraction of your digestive tract that keeps everything moving gently along. MLD boosts your lymphatic system which is essential for intestinal uptake, absorption and transport of vital nutrients, fats and fat-soluble vitamins from the digestive system [7-9] .
MLD promotes detoxification in the digestive system via the ‘Lacteals’, located in the villae of the small intestine, part of your lymphatic system. MLD supports gut-associated lymphoid tissue (GALT) is an essential component of immunity protecting your body from invasion of foreign antigens and pathogens along the length of your intestines.
MLD also activates your parasympathetic nervous system and underlying mechanisms and bodily processes, along with relaxation of skeletal and smooth muscles which helps constipation and bloating . MLD increases toxins and waste removal, helps fluid balance as well as providing your body with protective immunity.
The lymphatic system is a crucial component of nutrient and hormone absorption, fluid homeostasis and immunity.
1 Zhou, Q., Zhang, Z., Wang, P., Zhang, B., Chen, C., Zhang, C. and Su, Y., 2019. EPA+ DHA, but not ALA, Improved Lipids and Inflammation Status in Hypercholesterolemic Adults: A Randomized, Double‐Blind, Placebo‐Controlled Trial. Molecular nutrition & food research, 63(10), p.1801157.
2 Berding K, Vlckova K, Marx W, Schellekens H, Stanton C, Clarke G, Jacka F, Dinan TG, Cryan JF. Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health. Adv Nutr. 2021 Jul 30;12(4):1239-1285. doi: 10.1093/advances/nmaa181. PMID: 33693453; PMCID: PMC8321864.
3 Yao, M., Li, Z., McClements, D.J., Tang, Z. and Xiao, H., 2020. Design of nanoemulsion-based delivery systems to enhance intestinal lymphatic transport of lipophilic food bioactives: Influence of oil type. Food chemistry, 317, p.126229.
4 An SY, Lee MS, Jeon JY, Ha ES, Kim TH, Yoon JY, Ok CO, Lee HK, Hwang WS, Choe SJ, Han SJ, Kim HJ, Kim DJ, Lee KW. Beneficial effects of fresh and fermented kimchi in prediabetic individuals. Ann Nutr Metab. 2013;63(1-2):111-9. doi: 10.1159/000353583. Epub 2013 Aug 17. PMID: 23969321.
5 Ganguly, R., Hasanally, D., Stamenkovic, A., Maddaford, T.G., Chaudhary, R., Pierce, G.N. and Ravandi, A., 2018. Alpha linolenic acid decreases apoptosis and oxidized phospholipids in cardiomyocytes during ischemia/reperfusion. Molecular and cellular biochemistry, 437(1), pp.163-175.
6 Banić M., Urek M.C., Prka L. (2018) Intestinal Function. In: Duvnjak M., Smirčić-Duvnjak L. (eds) Gastrointestinal Complications of Diabetes. Clinical Gastroenterology. Humana Press, Cham. https://doi.org/10.1007/978-3-319-75856-5_8
7 Kim, K.S., Kwag, D.S., Hwang, H.S., Lee, E.S. and Bae, Y.H., 2018. Immense insulin intestinal uptake and lymphatic transport using bile acid conjugated partially uncapped liposome. Molecular pharmaceutics, 15(10), pp.4756-4763.
8 Louveau, A., Herz, J., Alme, M.N., Salvador, A.F., Dong, M.Q., Viar, K.E., Herod, S.G., Knopp, J., Setliff, J.C., Lupi, A.L. and Da Mesquita, S., 2018. CNS lymphatic drainage and neuroinflammation are regulated by meningeal lymphatic vasculature. Nature neuroscience, 21(10), pp.1380-1391.
9 Murota, K., 2020. Absorption pathway of dietary flavonoids: the potential roles of the lymphatic transport in the intestine. Functional Foods in Health and Disease, 10(7), pp.274-289.
10 Knight, J. and Nigam, Y., 2020. Lymphatic system 1: structure, function and oedema. Nursing Times, 116, pp.39-43.