A healthy gut flora is essential for the body to properly digest food and absorb nutrients more effectively. The gut is home to billions of microorganisms working together to break down food, produce essential nutrients, and maintain gut health. When the balance between beneficial and harmful bacteria is optimal, digestion functions better, reducing discomfort such as bloating and stomach pain. Psyllium husk actively contributes to this balance by acting as a prebiotic—nourishing the beneficial bacteria necessary for a healthy microbiota.

Regular use of psyllium husk can reduce bloating and discomfort by promoting the growth of bacteria such as Bifidobacterium and Lactobacillus. These bacteria not only aid digestion but also play a crucial role in protecting the gut lining from harmful microorganisms. When the gut functions optimally, the risk of inflammatory conditions that worsen digestive problems and negatively impact overall health is minimized.

At the same time, psyllium husk has a significant effect on the immune system, as 70-80% of the body’s immune cells reside in the gut. A balanced gut flora strengthens the body’s defense mechanisms by stimulating the production of immune-regulating cells and reducing inflammation. This means that a well-balanced gut flora not only protects against infections but also reduces the risk of chronic inflammatory diseases such as rheumatoid arthritis, inflammatory bowel disease, and certain autoimmune disorders.

The prebiotic properties of psyllium husk make it a valuable addition to the diet for those looking to improve digestion and overall health. By strengthening the gut microbiota, psyllium husk not only supports smooth digestion but also builds a stronger immune system capable of resisting both daily stressors and more severe health issues.

Improves Bowel Movements

Psyllium husk is known for its unique ability to regulate bowel movements, making it an effective remedy for both constipation and diarrhea. Its effect is primarily due to its high content of soluble fiber, which adapts to the needs of the gut and contributes to a healthier digestion.

When psyllium husk is mixed with liquid, it forms a gel-like substance that has several beneficial effects on gut function. This gel can bind water in the intestines, making stools softer and easier to pass. This is particularly beneficial for individuals suffering from constipation, as it reduces discomfort and straining during bowel movements. Simultaneously, the gel stimulates the gut’s natural movements, also known as peristalsis, which helps push stool efficiently through the digestive tract.

Conversely, psyllium husk can also help with diarrhea by absorbing excess fluid in the intestines and firming up stools. When the gut is in a state of imbalance, such as during diarrhea, psyllium husk acts as a stabilizer, restoring stool consistency. Its ability to create this balance makes it an ideal choice for individuals experiencing fluctuating bowel habits or suffering from irritable bowel syndrome (IBS).

For individuals with chronic issues such as hemorrhoids or anal fissures, psyllium husk can be particularly useful. By making stools softer and easier to pass, it reduces pressure on the rectum, preventing further irritation or injury.

For best results, it is recommended to take psyllium husk with plenty of fluids, as they need water to form the gel-like structure responsible for their beneficial effects. Without sufficient liquid, psyllium husk can sometimes worsen constipation. Regular use, combined with a varied diet rich in other fibers, can help maintain healthy bowel function and prevent digestive issues.

The versatility of psyllium husk makes it one of the most effective and natural solutions for promoting healthy bowel movements and alleviating digestive problems such as diarrhea and constipation. By including it in your diet, many people experience a significant improvement in gut function and a more balanced digestion.

Prebiotic Effect

Psyllium husk serves as nourishment for beneficial gut bacteria, contributing to a healthy gut flora and reducing inflammation. Prebiotics are indigestible fibers that act as “food” for beneficial bacteria in the gut. These bacteria, also known as probiotics, play a central role in digestion, immunity, and the production of essential substances such as short-chain fatty acids (SCFAs).

How Does Psyllium Husk Work as a Prebiotic?

Psyllium husk is rich in soluble fiber that is not digested in the small intestine. When it reaches the colon, it is fermented by beneficial bacteria such as Bifidobacterium and Lactobacillus. This process stimulates the growth of these healthy bacteria and inhibits the growth of harmful bacteria. Psyllium husk thus contributes to anti-inflammatory processes by promoting the production of butyrate, which helps reduce chronic gut inflammation. Fermentation also lowers gut pH, creating an environment that is unfavorable for harmful bacteria and parasites but ideal for beneficial microorganisms.

Butyrate – The Gut’s Superpower

Butyrate, also known as butanoic acid, is a short-chain fatty acid that plays a crucial role in gut health and function. It is produced in the colon when beneficial gut bacteria ferment prebiotic fibers from foods like psyllium husk, oats, and onions. Bacteria such as Faecalibacterium prausnitzii and Roseburia are particularly efficient at producing butyrate, and their activity is closely linked to overall gut and body health.

One of butyrate’s most important functions is serving as the primary energy source for gut lining cells, known as colonocytes. These cells use butyrate to maintain a healthy gut lining, which is necessary for effective nutrient absorption and protection against harmful substances. Additionally, butyrate strengthens the gut barrier by promoting the production of proteins that bind gut cells tightly together, reducing the risk of “leaky gut,” a condition where harmful bacteria and toxins can enter the bloodstream.

Butyrate also has remarkable anti-inflammatory properties. It reduces the production of pro-inflammatory cytokines and helps regulate immune responses by activating regulatory T cells. This makes butyrate a key player in preventing inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. By lowering gut pH, butyrate further inhibits the growth of harmful bacteria while promoting beneficial microorganisms.

Beyond its direct effects on the gut, butyrate also has indirect positive effects on the body. It reduces systemic inflammation, which is linked to various chronic diseases, including depression and anxiety. Through the gut-brain axis, butyrate can improve mental health by influencing the production of neurotransmitters such as serotonin. Additionally, research has shown that butyrate can inhibit the growth of colon cancer cells by inducing apoptosis, a process where abnormal cells self-destruct while promoting the growth of healthy gut cells.

To increase butyrate production naturally, consuming a diet rich in prebiotic fibers is essential. Foods such as psyllium husk, green bananas, asparagus, garlic, and onions are excellent sources. Supporting the growth of butyrate-producing bacteria by consuming probiotic foods like yogurt, kefir, and fermented vegetables can further enhance gut health.

Butyrate is therefore a key player in maintaining a healthy gut, reducing inflammation, and promoting both physical and mental well-being. Although it is also available as a dietary supplement, it is generally best to enhance the body’s own production through a varied and fiber-rich diet. By prioritizing gut health, one can reap the many benefits that butyrate provides.

Can you take butyrate as a supplement?

Yes, butyrate is available as a supplement, but it is usually more effective and sustainable to increase the body’s own production through diet. If you are considering supplementation, you should consult a healthcare professional to ensure proper use. Butyrate is typically available in capsule or tablet form and often comes in bound forms such as sodium, calcium, or magnesium butyrate. These forms are stable and easier for the body to absorb. When taken as a supplement, butyrate goes directly to the colon, where it acts locally on the gut lining and systemically by influencing the immune system and inflammation throughout the body.

Other benefits of daily psyllium husk intake

Regulating blood sugar with psyllium husk Psyllium husk is an excellent source of soluble fiber that plays a crucial role in stabilizing blood sugar levels. When mixed with liquid, psyllium husk forms a gel-like substance that slows glucose absorption into the bloodstream. This occurs by reducing digestion speed and delaying the release of sugar from foods. For individuals with diabetes or insulin resistance, this effect can be particularly beneficial as it helps prevent sudden blood sugar spikes, which can lead to fatigue, hunger, and long-term damage to blood vessels.

By regularly including psyllium husk in your diet, you can support your body’s ability to regulate blood sugar more effectively, which may also reduce the risk of developing type 2 diabetes in at-risk individuals. This makes psyllium husk a natural and easy way to improve blood sugar control without requiring drastic lifestyle changes.

Cholesterol-lowering properties of psyllium husk

Psyllium husk has been shown to be an effective method for lowering LDL cholesterol (the “bad” cholesterol), which is essential for maintaining cardiovascular health. The soluble fibers in psyllium husk bind to bile acids in the intestine, which are made from cholesterol. When bile acids are removed from the body along with the fiber, the liver must produce new bile acids by pulling cholesterol from the blood. This process lowers LDL cholesterol concentration and helps prevent atherosclerosis, which can lead to heart attacks and strokes.

For individuals with elevated cholesterol levels, daily psyllium husk intake can be a simple and natural way to support healthy cholesterol levels. It is especially recommended as a supplement to a diet rich in plant-based foods and healthy fats.

Preventing intestinal diseases with psyllium husk

A fiber-rich diet, including psyllium husk, is strongly associated with a lower risk of various intestinal diseases. The insoluble fibers in psyllium husk promote regular bowel movements by adding bulk to stool, while the soluble fibers support the growth of beneficial bacteria in the gut. This combination creates a healthy gut flora balance, which is crucial for protecting the intestines from diseases such as diverticulitis and colon cancer.

Diverticulitis, a painful inflammatory condition of intestinal diverticula, can often be prevented with a fiber-rich diet that ensures regular and effortless bowel movements. Similarly, growing evidence suggests that a high fiber intake can reduce the risk of colon cancer by accelerating the removal of potentially carcinogenic substances from the intestines and promoting the production of short-chain fatty acids like butyrate, which have anti-inflammatory and cell-protective properties.

By incorporating psyllium husk into your daily diet, you can actively reduce the risk of serious intestinal diseases while maintaining healthy digestion. This makes psyllium husk a simple, natural, and effective tool in the fight for better gut and overall health.

Practical tips for maximizing prebiotic benefits

Dosage

Start with 1-2 teaspoons (about 5 grams) daily, mixed in a glass of water, juice, or yogurt. Gradually increase if well tolerated. Remember to drink plenty of fluids, as psyllium husk can cause constipation if not consumed with enough liquid.

Start slowly and drink plenty of water

If you are not used to fiber supplements, consuming too much fiber at once can cause bloating or stomach discomfort. Start with a low dose and gradually increase as your body adapts to the increased fiber intake. Also, ensure you drink plenty of water or other fluids, as psyllium husk absorbs a significant amount of liquid in the intestines. Additionally, fluids are necessary to activate the fibers and prevent constipation.

1 scoop of psyllium husk is approximately 2.6 grams 1 scoop of psyllium husk is approximately 2.6 grams

My recipe for a sugar-free cocoa drink with psyllium husk

I developed this recipe because I did not find the texture and taste of psyllium husk in water or juice satisfying. However, this recipe is simply fantastic. Besides offering a great taste and texture, it also provides the stomach with raw cocoa powder, which has a prebiotic effect.

The fats in cocoa are anti-inflammatory and help improve overall health while enjoying a delicious cup of cocoa. The recipe is designed to make the cocoa drink cold. This is because when you only use a small amount of water to dissolve the cocoa/sucrin mixture, it later dissolves very easily in the drink.

Recipe

• One cup
• One small teaspoon of raw cocoa powder
• One or two teaspoons of sucrin
• A small amount of water, just enough to mix into a Nutella-like consistency
• Fill up with milk or oat drink/water and stir in the cocoa/sucrin mixture
• Two level scoops of psyllium husk powder

Stir before each sip, as the psyllium husk may settle at the bottom.

I take such a “gut shot” every evening, and it’s absolutely delicious.

It is also beneficial to drink an extra glass of water afterward, as psyllium husk absorbs a lot of liquid in the stomach.

Overall assessment

Psyllium husk is a safe and effective way to improve gut health, especially if you have digestive issues. It works by providing dietary fiber that helps regulate bowel movements and supports a healthy gut microbiome. These natural husks can be part of a healthy lifestyle and can be further enriched with other nutritious foods like fruits, vegetables, and whole grains to maximize their health benefits. However, it is important to note that they should not be used as a substitute for medical treatment but rather combined with a varied and balanced diet to achieve the best results. If you have chronic gut issues or take medication, consulting a doctor first is a good idea, as this ensures you choose the best approach to improving digestion without interfering with ongoing treatments.

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They are made with finely ground lentil flour from your local grocery but are more often found in shops that sell vegan products. The lentil patties are now a stable part of my family’s meal plan, as it is a dish that both children and adults love.

I make them in the oven and put them in the freezer. When it is time to have them for dinner, they are fried in vegan butter or plant oil. The frying gives them a super crispy crust and the sesame seeds have a crunchy bite.
This way you can prepare them in advance and have them in the freezer for days when you are on a tight schedule.

Ingredients

• 1 dl lentil flour
• 1 cup oatmeal
• ½ dl sesame seeds
• 2 dl water (maximum amount, put it in a little at a time)
• teaspoon salt, a little pepper, paprika, chili and cumin
• 3 dl chopped vegetables (e.g. onion, leek, and carrot)
• 2 cloves of garlic

Course of action
The vegetables are grated and please do not use a blender. We have tried that and the result was not good. The patties became hard and not mushy and crispy as when we used a normal grater.

Mix the ingredients in a bowl in the above order. After the water has been added, the dough is stirred well and the last ingredients are added.

By using the metal ring from a steak press, you can easily shape the lentil patties in a round shape. Dip the metal ring in water before and between each filling, then the lentil dough will release easily. You can also put blobs of lentil dough on the baking paper and that will give a more random shape :-).

The lentil patties are baked in the oven at 200 degrees for approx. 30 minutes They should be a little brown on top, but there must still be room for them to get a little crust on the pan when frying.

Feel free to experiment with other vegetables in the recipe, for example, squash, mushrooms, cauliflower, beetroot, or peppers. Experiment with spices such as coriander, thyme, capers, curry, ginger, or rosemary.

Lentil dishes without milk and eggs are really good. I hope you will also find them to be a delicious, cheap, and easy part of your healthy diet. They can likewise be used in burgers, made as smaller patties or the dough can be fried in oil directly on the pan for extra crispiness.

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If you want to keep healthy body weight, they can also be a good alternative to other more unhealthy snacks. When one’s candy craving comes in the evening, it’s perfect to thaw a frozen banana bite instead of going in the candy closet.

Banana bites are easy to produce and children can easily help make them in the kitchen. It’s a simple recipe and there are many ways to improvise with other ingredients than the ones I have chosen.

Ingredients

• 6 well ripe bananas, dark brown with “leopard spots”

• 0,5 tsp salt

• 1 tsp vanilla sugar

• 1 deciliter Oat-milk

• 0,5 deciliter wheat flour

• 1,5 deciliter oatmeal or müsli

• 1 deciliter coconut flour

• 50 grammes 70 % dark chokolade (chopped)

• Chopped nuts

Procedure

Once the bananas, spices and oatmeal are in, whisk well with a hand mixer.

Then add the wheat flour and whish again. The rest of the ingredients are added and stirred until well mixed. It can be done with a pot spoon, but not with a hand mixer, as it crushes it too much into a moochi blend.

By using the metal ring from a Eva Solo steak presses you can easily shape the cakes. Dip the metal ring in water before and in between each filling and the dough will release easily. You can also put blobs of cake dough on the baking paper and then they get a more organic shape :-).

The banana bites are baked at 200 degrees for approx. 30 min. They are done when they get a little brownish ontop.

After cooling down, you can eat them immediately or put them in the freezer for later use. It’s a good idea to use the “black” bananas that no one really bothers to eat anyway. This minimizes food waste and saves money on a tight budget.

When the cakes are done baking, you can let them cool on a rack. They can stay in the fridge for a relatively long time, and are best kept in the freezer if you do not get to eat them within a few days. Then they are also easy to pick up and put in the lunch box in the morning.

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Vegan chia porridge is a healthy supplement to your diet and super easy to make as it does not need to be cooked. Just put it in the fridge for a few hours or overnight and it is done. It can do this because chia seeds can absorb water 10-12 times their own weight.

The chia seeds swell and become jelly-like, giving a consistency like other types of porridge. I season with cinnamon, stevia and a little salt. But you can decide for yourself what taste you want the porridge to have. It is only the imagination that sets the limit, as the chia seeds themselves are almost tasteless.

When the time comes to eat the porridge, you can mix in some fruit or berries. A bit of your favorite jam is also a good choice and gives a nice color.

As chia seeds are full of fiber, the porridge gives a good and long-lasting feeling of satiety. If you use stevia as a sweetener, you will get a porridge that contains very few calories. That is also why chia porridge is perfect if you want a healthy and low-calorie meal.

Recipe

• Pour 20 grams of chia seeds into a glass
• 1 dl water
• 1 dl oat drink / barista oat drink
• Grated coconut
• A little salt
• 1 teaspoon Stevia (or sugar / honey)
• A little Cinnamon
• Put in the fridge overnight or just a few hours

If you want to play a little more with the recipes, here is a video that shows a lot of other combination options. Chia porrigde is also nemed “Overnight Oats”, because they are left to sit in the fridge overnight. The concept and procedure are the same as with porridge made from chia seeds alone.

However, some of the recipes are not vegan, as there is yoghurt in it, but you can just omit it or replace it with vegan soy or oat yoghurt. My favorite is Naturli’s JOE ‘KURT – NATURAL . Their fruit-flavored versions are also just delicious:-).

What are chia seeds?

Chia seeds are small seeds that originally came from South America and have now found their way into the Western diet. This is a great advantage as these seeds are full of good properties and can help add important vitamins, minerals, fiber, and protein to your diet.

Chia seeds are high in protein

Like other nuts and seeds, chia seeds contain relatively much protein. In addition, chia seeds are pure whole grains, as all parts of the seed are used and thus you get many of the nutrients that are found in the shell parts of the seed.

Chia seeds contain 17% protein and 9 essential amino acids. These amino acids are essential because our body cannot make them by itself, but is dependent on getting them supplied through the diet. Protein is necessary to improve and maintain our muscles, just as it gives a longer feeling of satiety. This is because protein takes quite a long time to be broken down in the intestinal system and the body also uses a lot of energy in this process. This makes it a good choice for the health- and weight-conscious person.

Chia seeds are gluten-free, making it a good choice for those who suffer from gluten intolerance .

Rich in fiber

Chia seeds contain approx. 35 g of fiber per 100 g, and is thus extremely rich in dietary fiber. In fact, it is five times as much fiber per. 100 grams compared to quinoa and corn.

As fiber is not digestible, it also gives a longer feeling of satiety and can help in the weight-loss process. Fiber also helps keep bowel movements going and prevents a hard stomach.

The high fiber content of chia seeds makes it easy to get the recommended 25-35 g daily.

Chia seeds contain healthy omega-3 fatty acids

Chia seeds contain so many of heart-healthy omega-3 fatty acids. For that reason, chia seeds can be processed into chia seed oil. Omega-3 fatty acids are the specific type of unsaturated fat that has been shown to improve heart health and reduce inflammation in the body. It is part of the so-called anti-inflammatory diet, which has proven good for your health.

Chia seeds contain three specific fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), but are highest in ALA. DHA and EPA are the fatty acids that have the largest association with cardiovascular health.

High calcium content

Chia seeds are the perfect example of a vegan non-dairy product that is a rich source of calcium. Gram for gram, chia seeds contains more calcium than a glass of milk. Calcium, magnesium, and phosphorus are all essential for heart, dental, and bone health and can be difficult nutrients to get enough of for those with lactose intolerance or dairy allergies. Therefore, chia porridge can provide an alternative source of the nutrients that are otherwise found in milk and dairy products.

Magnesium

The magnesium content is higher than in cow’s milk. Magnesium is an important mineral that plays a crucial role in the transmission of signals through the heart and the rest of your body. It is also important for the health of your muscles, including the heart muscle. 100 g of chia seeds contain 340 mg of magnesium. The recommended daily intake is between 300-400 mg.

Phosphorus

Like magnesium and calcium, phosphorus is a mineral that is essential for good health. It is an important part of our cell’s energy storage molecule called ATP. It is essential for the metabolism of carbohydrates and fats and works together with calcium to keep bones and teeth strong and healthy.

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Ginger tea is actually not a tea, but rather a hot drink where the extraction of ginger is the main ingredient. I really love this new addition to my diet, since it is a great way to boost your health and skip some of the cups of coffee during the day. On top it is really cheap and easy to make in your own kitchen. The only equipment you need is a microwave oven, a grater and a colander.

My basic recipe

• Start by gently washing a small piece of ginger that is approximately the same volume as your thumb.
• Use a grater to turn the ginger into a pulp and put it into a cup
• Fill the cup halfway up with water and place it in the microwave oven
• Start the oven at max wattage and look at the cup during the heating process
• When you see the water/ginger mixture bubbling upwards turn off the oven
• Reset the oven to 100 – 270 watts and set the timer for five minutes. Adjust the wattage so that the ginger only simmers and does not spill over while cooking.
• After the simmering of the ginger mixture, drain it through a colander into your favorite drinking cup
• Add some honey, a little sugar, or Stevia as a non-caloric sweetener

Add cinnamon, pepper, or other spices to make the drink even spicier – And healthier!

Tools for the ginger nerd

If you want to up the game of ginger tea brewing, I can recommend getting a metal tea/ginger holder. It makes the brewing somewhat cleaner and faster and works just fine in the microwave oven as well.

Health benefits of ginger root

Fights Germs

Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting the growth of bacteria like E.coli and Shigella, and they may also keep viruses like RSV at bay.

Keeps Your Mouth Healthy

Ginger’s antibacterial power may also brighten your smile. Active compounds in ginger called gingerols keep oral bacteria from growing. These bacteria are the same ones that can cause periodontal disease, a serious gum infection.

Wear and tear on cells

Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers become too high.

Builds Immunity

Ginger can give your immune system the extra boost it needs to tackle the oncoming flu or to battle a full-fledged case of the common cold. It contains the biological compounds gingerol and shogaol that fight to eliminate free radicals and toxins that can cause you to get sick in the first place.

Ginger tea also contains antibacterial properties that help fight the bacteria that can cause disease. Furthermore, the spicy kick of ginger can help to loosen chest congestion that leads to coughs and soothe a sore throat by reducing inflammation. Ginger contains high levels of vitamin C and magnesium that help to kick colds faster.

Improves Respiratory System

If you suffer from allergies, drinking ginger tea can be a soothing way to relieve the respiratory effects of your allergies. Allergic rhinitis is simply an overreaction of the immune system to common stimuli. Ginger works to prevent the immune system response that causes wheezing, itchy and watery eyes and sneezing.

One of the main components of ginger’s allergy-fighting abilities is the compound 6-gingerol. This compound blocks the activation of T-cells, which are responsible for the immune system’s overreaction to normal stimuli. In a 2016 study conducted on mice, mice that received a diet containing 2 percent powdered ginger sneezed an average of 2.1 times versus the 15.2 times of the placebo group.

While there haven’t been any studies on human subjects yet, the results from animal studies have shown promise in treating allergic reactions with ginger. In essence, ginger acts as an antihistamine that can relieve nasal congestion and sneezing, making springtime and daily allergies less debilitating.

Ginger is also beneficial in supporting overall lung health and has been used for 2,500 years as a healing root. Ginger helps to eliminate mucus, clearing the airways and making it easier to breathe. It also reduces inflammation that can cause wheezing and constricted feeling in the chest and throat.

Aids in Weight Loss

If you want to lose weight faster, you may want to consider drinking ginger tea as part of your regular routine. While studies like the one published in the European Journal of Nutrition have found that drinking tea aids in weight loss in general. The reason is that ginger has special compounds that make weight loss easier.

Ginger can aid weight loss by making it easier for the digestive system to break down fats and by blocking fat absorption in the intestines. The same compounds that allow ginger to ease nausea are the ones that enable enhanced efficiency in the digestive tract.

In a review of 27 articles, most of the experimental studies proved that ginger root played a role in accelerating weight loss. While clinical studies had more limited results, the potential for ginger to accelerate metabolism and control appetite makes drinking ginger tea a good addition to a healthy diet and exercise regimen.

Reduces Pain and Inflammation

Many people suffer from aches and pains caused by exercise or a chronic disease. Consuming ginger tea may help to ease muscle pain and joint pain associated with arthritis, menstrual cramps, and osteoarthritis. The main reason behind this health benefit is the anti-inflammatory properties of ginger root.

A study published in Arthritis and Rheumatism in 2001 showed that ginger tea aided in pain relief when it came to sufferers of osteoarthritis. The study focused specifically on knee pain and 63 percent of the 247 participants felt a marked reduction in their osteoarthritis pain.

Ginger has also shown promise when it comes to alleviating pain caused by menstrual discomfort. A University study analyzed the effects of ginger root on 120 student residents attending the university. The students who were given 500 milligrams of ginger root powder for five days showed decreased intensity and pain duration associated with cramps compared to the control group who received a placebo.

Supports Brain Health

Consuming ginger tea can improve cognitive performance in middle-aged individuals. It can also treat dementia, and can help to prevent neurological diseases such as Alzheimer’s disease and Parkinson’s. Most of these benefits have been attributed to the anti-inflammatory properties of the ginger root.

A 2011 Thai study gave 60 middle-aged women doses of 400 to 800 milligrams of ginger extract for two months while using computerized and auditory tests to monitor brain function. At the end of the study, the women who received ginger extract showed enhanced working memory and faster cognitive processing. The study also demonstrated an increased power of attention and better quality of memory.

A 2013 animal study also found a connection between the use of ginger root and reduced Alzheimer’s disease symptoms. Rats were given varying doses of ginger root extract over a period of 35 days and tested for brain function. The rats that were given more than .05 milligrams of ginger root extract showed shorter incidences of memory deficits. There is evidence that ginger consumption can have an effect on delaying the cognitive impacts of Alzheimer’s and Parkinson’s disease.

Bioactive Components

Ginger is abundant in active constituents, such as phenolic and terpene compounds. The phenolic compounds in ginger are mainly gingerols, shogaols, and paradols. In fresh ginger, gingerols are the major polyphenols, such as 6-gingerol, 8-gingerol, and 10-gingerol. With heat treatment or long-time storage, gingerols can be transformed into corresponding shogaols. After hydrogenation, shogaols can be transformed into paradols. There are also many other phenolic compounds in ginger, such as quercetin, zingerone, gingerenone-A, and 6-dehydrogingerdione.

Antioxidant Activity

It has been known that free radicals, such as reactive oxygen plays an important part in the development of many chronic diseases like eczema. It has been reported that a variety of natural products possess antioxidant potential. Foods such as vegetables, fruits, edible flowers, cereal grains, medicinal plants, and herbal infusions are chosen in this regard. Several studies have found that ginger also has high antioxidant activity.

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In the anti-inflammatory diet, sugar is one of the biggest culprits, affecting blood sugar levels and spiking your insulin production. If the body does not constantly regulate the blood’s sugar content with insulin, the result is damage to the body’s cells.

This study was made by researchers from Rigshospitalet in Denmark and the University of Copenhagen. It shows that sugar has a destructive and inflammatory effect on the body’s cells. The study shows that eczema is often the result of inflammation in the body and therefore it is recommended to reduce sugar intake as much as possible.

And in blogs like Quora and Reddit, you often read that sugar can be bad for people with eczema skin. Below is a typical description of how sugar can cause problems in the body and especially the skin.

Read more about diet and eczema in the book Eczema Healing Guide, which you will find on the front page of Eczemahealingguide.com.

Or in the article Bodyweight management.

Sugar affects your skin in three significant ways:

• It Spikes Insulin: high levels of sugar cause insulin spikes and those can trigger an inflammatory immune-system response just like cat hair or the synthetic perfume in your cosmetics. And while you might find you have an immediate reaction to sweets or sugary drinks that manifests itself as itchiness and redness, high amounts of sugar in your diet can also exacerbate chronic inflammation, meaning that the problem drags on long-term.
  
• It Affects Gut Flora: a diet high in sugar knocks the healthy balance of flora in your gut out of whack, because it encourages the growth of harmful sugar-loving yeasts etc. That also reduces the absorption of the healthy nutrients your body needs and affects the efficiency of the immune system, so that the body struggles to respond appropriately to triggers, again leading to chronic inflammation.
  
• It Ages Skin: the higher the glucose levels in the blood, the more the body produces substances called AGE (advanced glycation endproducts) which prevent the skin from repairing and regenerating itself as well as it could. This could mean that skin damage from scratching at eczema patches takes longer to heal, and that the skin barrier is less effective than it could be, letting in allergens and losing moisture, leading to – you guessed it! – yet more itchiness, dryness and cracked skin.

Alternatives to sugar

There are several good alternatives to sugar. Personally, I have tried Stevia and Sukrin Gold which I use in i.a. coffee drinks, ginger tea, chia porridge and other places where I would have used sugar in the past.

Sukrin Gold is definitely my favorite. It is similar to brown sugar in color and texture, just as it has the taste of caramel, although not as much as real brown sugar. There are virtually no calories in it and most importantly, Sukrin Gold does not cause a rise in blood sugar. This way you avoid a “sugar high” followed by a “sugar crash”, because the body does not secrete insulin into the bloodstream to combat the rise in blood-sugar levels. Research has shown that it is not the sugar itself that is harmful, but rather the body’s insulin reaction that damages health. In the long term, sugar can lead to insulin resistance, also called type 2 diabetes.

Sukrin Gold

Sukrin Gold contains only 8 kcal per 100 grams. It gives a sweeter and fuller sugar taste than ordinary Sukrin. It has the same degree of sweetness as brown sugar, but contains only approx. 1 calorie per teaspoon (5 g).

Sukrin Gold is based on erythritol, tagatose and stevia glycerides in a perfect composition for optimal taste. Eating foods containing erythritol (Sukrin) instead of sugar limits the rise in blood sugar levels compared to sugary foods. And erythritol (Sukrin) instead of sugar also contributes to maintaining the mineralization of the teeth.

With Sukrin Gold you get a sweetener that

• contains few calories
• does not damage the teeth
• tastes and looks like sugar
• is 100% natural – you will find it, among other things, in fruit

Sukrin Gold can be bought in many places, e.g. in the supermarket, online and in health food stores. The price for 500 grams is approx. DKK 80, but often found on offer online at a much lower price.

On the diabetes association’s homepage can you read much more about alternatives to sugar.

Sugar helps build muscle

The only time I consume sugar is in combination with my strength training sessions. Here I actively use the ability of sugar to make an insulin response. This is normally considered a bad thing, but when it happens during hard training and subsequent recovery, you can use insulin’s ability to open up cells for nutrients. This helps transport glycogen, amino acids, and other nutrients into the musclecell and thereby assists the muscle to grow.

Protein synthesis is the process by which cells build new proteins, which is crucial for muscle growth and repair. During intense workouts, the body undergoes stress and depletes its glycogen stores, which are the stored form of sugar in the body. This is where sugar steps in as a valuable resource.

Insulin Response:
Sugar intake triggers the release of insulin, a hormone responsible for regulating blood sugar levels. Insulin plays a vital role in transporting nutrients, including amino acids, into cells. By promoting the uptake of amino acids, insulin helps fuel muscle growth and repair. This is particularly beneficial after a workout when the body is in a heightened state of protein synthesis.

Post-Workout Recovery:
After intense exercise, the body enters a recovery phase where protein synthesis is crucial for repairing damaged muscle tissue and promoting growth. Consuming sugar in combination with protein post-workout can enhance the delivery of amino acids to muscle cells, optimizing the recovery process. This can be achieved through options like fruit smoothies with added protein powder or chocolate milk.

Finding the Right Balance:
While sugar can be beneficial for protein synthesis training, it’s important to find the right balance and choose healthier sources of sugar. Opt for natural sugars found in fruits, honey, or maple syrup, as they come bundled with fiber, vitamins, and minerals. Avoid excessive consumption of refined sugars and processed foods, as they can have detrimental effects on overall health.

So when used strategically and in moderation, sugar can be a valuable tool to enhance protein synthesis training. Its ability to provide quick energy, stimulate insulin response, and aid in post-workout recovery make it a great tool when your want to optimize your muscle building potential.

Cancer loves sugars

Researchers have long known that various cancers absorb glucose like a sponge. The German physiologist Otto Warburg discovered that tumors absorb glucose at a rate that is 20-50 times higher than normal cells. It awarded him the Nobel Prize in 1931 for his research into metabolism.

Studies suggest that it is not so much the amount of glucose in the bloodstream that promotes cancer, but the level of insulin. This hormone is made in the pancreas and regulates the sugar content in the blood. Insulin can convert glucose into instant energy and help your body store it in the fat cells and muscles. When you eat sweet things, your blood sugar rises; this causes your pancreas to say, “Hey! we need to make more insulin! ”Insulin tells cells to let in the glucose, either to be used immediately or stored in muscle, fat cells and in the liver.

Why do cancerous tumors absorb more glucose? The main reason is that insulin can turn on the glucose transporters (proteins on cell membranes that transport glucose into the cells). They correspond to those in the liver, muscles and fat cells. The presence of these glucose transporters on tumor cells is partially regulated by insulin. This is why it is important to focus on the amount of insulin in the bloodstream.

The enzyme called PI3K

Researcher Cantley began studying insulin receptor in the 1980s when he was on the faculty at Harvard University. A few years later, he discovered an enzyme called phosphoinositide-3-kinase (PI3K). It signals the cells that insulin is present and causes the cells to open the valve that lets in sugar. Usually, PI3K does a good and important job of helping cells survive, grow and multiply. But sometimes it goes awry. In type II diabetes, this PI3K pathway becomes dull, so the cells do not respond properly to insulin and become insulin resistant. But in cancer cells, even in a person who is insulin resistant, PI3K does its job a little too well. It causes glucose to flow in, tumor cells eat away at the sugar and grow faster.

In many cancers, the so-called sugar-loving cancers (not all cancers are dependent on sugar, but many are), PI3K is like a circuit breaker that drives growth. PI3K is the most frequently mutated carcinogenic gene in humans. It may be involved in up to 80 percent of cancer cases, including breast cancer, bladder cancer and certain brain tumors.

How can we use this knowledge ?

This scientific discovery tells us that we should probably try to keep our insulin levels as low as possible. Especially if you have cancer and want to prevent the tumor from growing. We can keep the diet under control and exercise to keep glucose and insulin levels low. Then we have a much better chance of slower growth of a possible tumor.

Or even better: Allways keep your insulin levels as low as possible, whether you have cancer or not. This is a strong potential cancer prevention mechanism. Reducing processed sugar in the diet may prove to be even more important for cancer prevention than previously thought.

Perhaps we can we learn to use the sweet tooth of cancer as a weapon against it? Research has already led to the development of several PI3K inhibitory drugs: Idelalisib, approved by the FDA in 2014 for the treatment of lymphoma and leukemia. And the drug Alpelisib, approved in 2019 for the treatment of breast cancer with mutations in PI3K. But researchers also believe that changing the diet to a low-sugar diet is important. But it should also be low in other carbohydrates, which can cause blood sugar to rise. That is called the LowCarb-diet and focuses in reducing the daily intake of carbohydrates to a maximum of 50 grams.

In another landmark research article from 2018, published in Nature, researchers showed the effect of a carbohydrate-reduced diet in mice. By limiting carbohydrates and thus keeping insulin levels low, cancerous tumors responded much more strongly to drugs already approved to treat the disease. Tumors that had never before been able to shrink in mice could now be reduced with a diet with a low glucose content.

Article about sugar and cancer

Takeout for eczema patients

Now it is up to us eczema-fighters to use this knowledge to our advantage. If a lowcarb diet can both help eczema and have a protective effect against cancer, then it is just a matter of time, before more of us might start using the LowCarb diet as a daily guideline.

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As an eczema patient, it’s important to display some kind of bodyweight management. When a person develops eczema he is 8% more likely to become overweight or obese. But the opposite is also the case. A person that develops overweight or obesity is more prone to having skin problems like atopic dermatitis.

Effects of obesity on the skin

A 2017 study of American women found that skin barrier and moisturizing functions were significantly impaired by obesity, resulting in considerable dryness and roughness, compared with nonobese women.

Atopic eczema becomes a problem due to chronic inflammation in the whole body due to high caloric intake. That creates systemic inflammation combined with insulin resistance, demonstrated by altered levels of interleukin (IL)-6, leptin, adipokines, and insulin.

In another study published in the Journal of Allergy and Clinical Immunology, online March 16, 2011, the findings point to the same conclusions:

• Small children who are obese may be more likely to develop severe eczema
• Compared to children who weren’t obese, kids who became obese between the ages of 2 and 5 years old had more than three times the risk of developing the condition. If they were even younger when they became obese – babies or toddlers – their risk of the uncomfortable skin disease seemed to be even higher.
• Children who are obese for a long time are more likely to get eczema. If you’re able to reverse the obesity with weight loss, children may be less likely to develop eczema, or eczema symptoms may improve.
• Overall, the researchers found that obesity was nearly twice as common in children and adolescents with eczema. About nine of every 100 study participants with eczema were obese, compared to only five out of 100 without the skin disease.

The cost of overweight and obesity

The economic side of the matter is quite disturbing and the future outlook is not good. Healthcare costs are expected to rise dramatically in the coming years and place an already hard-pressed global healthcare system under even more pressure. For example, obesity is responsible for 70 percent of all treatment costs for diabetes, 23 percent of treatment costs for cardiovascular diseases, and 9 percent for cancers.

BodyMassIndex

Health care providers use the Body Mass Index(BMI), which is a measure of your weight in relation to your height, to define overweight and obesity. People who have a BMI between 25 and 30 are considered overweight. Obesity is defined as having a BMI of 30 or greater. You can calculate your BMI to learn if you are overweight or obese. Being overweight or obese may increase the risk of health problems. Your health care provider can assess your individual risk due to your weight.

A good indication of whether one is eating healthy is by looking at BMI and the body’s overall impression. A BMI in the lower part of the normal spectrum may indicate that you are staying clear of too many unhealthy foods and controlling your general intake of sugar. If the body appears “trimmed”, it is a good indicator that you are on the right track with the current diet.

To keep the weight in check you have to exercise and eat healthily. In my free book Eczemahealingguide you can read more about a healthy diet that is optimal for fighting both eczema and weight problems. You will also learn some mental techniques to keep doing the right thing as a part of your future life.

My way of managing weight is to keep an eye on whether my body changes over time. I do that quickly and easily every day by using a smart scale, which in addition to measuring your weight also analyzes a wide range of parameters such as muscle mass, fat percentage, bone mass, water content etc.

For that purpose, I use a Scanfit Bodypilot scale. It works by measuring the body’s electrical resistance (BIA) at different frequencies and matching it up against known values in databases, can derive so many precise parameters about one’s physical condition.

If you are a little geeky with training, diet and technique, then this type of analysis device is quite exciting. The fact that it automatically sends data to Apple health and the app is also a huge plus in a busy everyday life!

Read a really good review of the scale here and see if such a device might be something for you. In any case, it is a great help to me in the eternal effort to stay slim, strong, and healthy.

Diet to stay lean and strong

I think that my diet is quite an effective way of keeping the weight stable and at the same time build muscle. The dilemma is always how to get enough of the essential building blocks for muscle growth, but at the same time not have too many calories, so that you also gain weight.

I found out that oscillating between a muscle-building phase and a fat-burning phase during the week is the way to go. Thereby you eat what you need for the phase you are in and your food choices have a higher meaning than just keeping you full and satisfied.

The routine

• Only coffee (with a little oat milk) and carrots from I wake up until lunch
• At lunchtime, I have three pieces of rye bread with eg. cold cuts, salmon, mackerel, hummus, and pâté.
• At about 15 o’clock porridge made from oatmeal and müsli, no added sugar
• For dinner, dishes with meat, fish, or vegan steaks, falafel, etc. as a protein source. Rice, bulgur, lentils, pasta, couscous, etc. are carbohydrate sources. Rough green vegetables e.g. fried aubergines, broccoli, cabbage, scallions, carrots, etc. as a fiber/vegetable source.
• After dinner, there is no more food meaning that I will be fasting for about 16 hours, before I have my next meal at about 12 o’clock the day after. That is called intermitted fasting and a very healthy way to live. You give your body a chance to digest correctly and pause to have some of the many benefits of fasting. I use the app Zero on my phone and apple watch to keep track of my progress in this matter.

The porridge is made like this:

• 35 grammes of oatmeat + 35 grammes of müsli with no addad sugars
• Add about 2 dl. cold water
• Microwave for about 2.5 minutes at max wattage
• Add 1 dl. of oat milk and 1 teaspoon of raw cocoa powder
• 1 teaspoon of Sukrin (zero calorie sugar alternative)
• Stir and let it sit for about two minutes

By keeping with this routine you do not have to think too much about what to eat and convincing yourself to eat healthy at every meal.

Of course, this diet is a little boring, but it is healthy and cheap. In fact, I find it to be the best fat-loss diet since it is so straightforward. It keeps you full and you always know what and when the next meal is there. By dividing the day into small manageable timeslots it is much easier to “stick-it-out” to the next meal.

Food choice for training days – maximizing protein

If you want a stronger body, but at the same time do not want to gain fat, then this meal plan is perfect. I’ve been doing it for many years and it works. It’s pretty impressive what an increased amount of high quality protein can do when you combine it with strength training a few times a week.

• Peeled carrots (about 200 g) for the drive to work
• At lunchtime : rice dish consisting of 250 grams of minced chicken, 100 grams of peas, curry, salt, one can of pineapple in pieces and a shot of coconut milk. Made in Rice cooker from Sistema.
• Fruit or the rest of the rice dish from dinner relieves hunger until dinner.
• Dinner, dishes with meat, fish or vegan steaks, falafel, etc. as a source of protein. rice, bulgur, lentils, pasta, couscous el. lign. as a carbohydrate source. Rough green e.g. fried aubergines, broccoli, cabbage, scallions, carrots, etc. as a fiber/vegetable source.

The rice dish with chicken, pineapple and coconut milk is made as follows:

The rice cooker is filled with the following:

• One cup of rice + 2 cups of water
• 450 grams of minced chicken
• Salt
• 100 grams of frozen peas

Heat the minced chicken meat, rice, salt, and water in the microwave for approx. 12 minutes at max. Wattage.
Add 1 dl. coconut milk, 1 teaspoon curry, a can of sliced pineapple in juice, and the frozen peas.

Stir and wait for approx. two minutes. Then there is a healthy hot dinner dish with high protein content.

During the day, I have no sugary soft drinks. Only juice, coffee, non-alcoholic beer, diet-coke or clean water with or without bubbles. As a snack, there is fruit, nuts and more carrots.

By following this routine, one does not have to think so much about what the next meal should consist of. Thus, it is easy to eat healthy at every meal. The bonus of this meal plan is that you can feel a marked improvement in the gym, while not gaining fat.

Of course, these meal plans are a bit tedious, but they are healthy and inexpensive. They keep you full and you always know what and when the next meal is. By dividing the day into small manageable time slots, it is much easier to “persevere” until the next meal.

Protein is not just protein

Many people probably think that proteins are simple building blocks that you just have to have enough of to stay healthy. But few are aware that proteins are a key term for a collection of amino acids. They are the real building blocks that our body needs to do everything relating to repairing cell damage, maintain and build muscle, secrete hormones, etc.

Proteins are made up of chains of amino acids. The composition of amino acids can be very different, depending on the type of protein in question. Here the difference between vegetable and animal is noticeable, as the animal proteins to a greater extent contain the combination of amino acids that the human body needs. It is actually quite logical that meat products contain the building blocks that is needed to build muscle, etc., while the composition of our body is less reminiscent of a plant.

There are 20 different amino acids from which the body can make protein. A distinction is made between the essential and the non-essential amino acids. There are 8 essential amino acids. They are characterized by the fact that the body can not make these from other substances. There are also 12 of the non-essential amino acids and these the body can produce from other substances.

No sugar

A major part of a healthy diet is to get rid of added sugar in your foods. This study shows that high sugar levels can damage your brain and cause or worsen dementia.

The exclusion of sugar is no big problem and your body adapts quite rapidly. It is just like turning the volume of your stereo down and your ears will adjust. The craving for sugary foods hangs on for the first couple of days. At the beginning of the process, you are most motivated and eager to do the right thing. That helps to get through the first “tough” days and after that, it becomes much easier. Things like raisins, fruits, and daddles are small explosions of sugary taste and you will be surprised how easy it is to relinquish added sugar.

The video below is one of the best if you really want to learn about the mechanics behind the obesity epidemic. They are need-to-know knowledge if you are serious about your health. You that you will be surprised by the facts that are presented.

Morning boost

To start the day with coffee and carrots are my prime choice. It is a power-boost of caffeine, fibers, vitamins, and antioxidants. Did you know that coffee has higher levels of antioxidants than blueberries?

Sometimes you will feel a little hungry at about 9 o’clock, but in a few hours, you will start your daily eating window. The foods I have use as part of my diet contain a high amount of protein, medium fats, and low natural sugars. On top, they have lots of fibers and healthy whole-grain carbohydrates to give energy and provide a feeling of satiety.

If you buy it – You eat it !

Another important part of the healthy diet is to clean out your house of any food that is not in sync with your goals and diet. This is again an important part of what I think is the best fat-loss diet.

To keep on the right path you must make a grocery list and stick to it. I have a saying: “If you buy it, You eat it”. Healthy foods need to be the only ones leaving the supermarket with you.

For the tempting times in the evening where the cravings come rushing in it is important to have a backup-plan in place. The plan is to have some healthy snacks ready in the cupboard. A bag of raisins, nuts, daddle or salty breadsticks can be the “emergency foods”. And when you crave a coke, then have some fruit juice. They may have the same calories, but now you got all the good vitamins instead of empty calories.

In the video below you will get even more knowledge about why we are in the midst of an obesity epidemic. This knowledge is good if you want to take back control of your lifestyle choices.

Weigh yourself often to stay on track

It is crucial to jump on the scale every single day to maintain progressive fat loss. It has been confirmed by science that people who lost weight and kept it off have daily weigh-ins. If you get two “high” measurements you might feel your progress has stalled. That is normally not the case. You can just not see the trends if you only step onto the scale some days. Below you see the fluctuations of my daily measurements. They are canceled out when you zoom out to Year-view.

When I follow my diet plan the result is a slow, but steady lowering of my body weight and body-fat percentage. The rate of weight loss is just above one kilogram a month, which is a healthy rate to reduce your weight.

As mentioned at the start of this article I use a smart scale to record my bodymetrics. If you haven’t found a good scale I can again recommend a scale like ec. the Scanfit BodyPilot or equivalent type of scale. It helps you to get insights into your body composition that make a huge difference in your journey to stay of becoming lean, fit, and strong.

Exercise – Keep muscle and lose fat

You have to find some kind of exercise that appeals to you. I lift weights for one hour two times a week and aim at getting 10.000 steps every day. My apple watch keeps track of all the exercise data and the daily weigh-in is also going into Apple-health.

By exercising you maintain your muscle mass and by performing weight- or resistance training you build bigger muscle. When your muscle mass is greater your body burns more calories even when you are not training. It is just like a car with a big engine. It will have a higher fuel consumption when idle than a car with a small engine.

Going slowly in the weight loss process minimizes the risk of losing muscle mass. And doing progressive resistance training while in a caloric deficit, you tell your body to hold on to the muscle. Because of the high nutritional content on the diet, I experience muscle growth while slowly becoming leaner. That is really what you want!

Walking – Fat loss acceleration

Walking is the easiest way of spending more calories and keeping muscle mass. The activity can be done everywhere and is free. The risk of injury is also extremely low compared to eg. running, playing football, or any other high-intensity sport. Combined with the fat-loss diet that I find to be the best, you can expect to see a gradual weight loss. But remember to be patient. Sometimes it takes just as long to fix it as it took to break it :-).

If I should recommend two videos about weight loss and walking it would be these two. They are my “go-to”-videos if I need some motivation myself or if people are asking about weight loss advice.

Discipline

Committing to a healthy diet and getting the exercise done can be hard. But if you do not eat healthily and burn more calories by training you will keep gaining weight. Some application of daily discipline is needed to stay on the right track. After the initial motivation has faded you have to rely on rules, routines, and self-discipline. It might be helpful to read my article about how I use and apply discipline to stay clear of my eczema condition and keep fit. Every day!

The post Bodyweight management appeared first on Man's guide to eczema healing.

Dairy products are things like cow’s milk, cream, cheese, and yogurt, but also other foods can have ingredients that contain milk proteins. Fortunately, international regulations advice to have these allergens in the ingredient list on food products and the word milk must be included.

It was after a long period of bad eczema that I first started looking for other people’s experiences with diet change, as a way to treat atopic eczema.

I came across a post on the internet, where a guy describes how dietary changes have made his eczema disappear. Especially the exclusion of dairy and cow’s milk had made a great impact.

Motivated by the prospect of an eczema-free life, I instantly stopped drinking milk and also refrained from eating products that contained milk as an ingredient.

After a short while my eczema almost disappeared and to test if milk was the cause, we did some quite unscientific tests at home with me as a guinea pig. The test was to refrain from all kinds of dairy products and then drink a small amount of milk after a couple of eczema-free days. The result was clear every time. After a minute or so of having milk eczema came again and always first as a tingling sensation in the skin which after a day became a visible eczema flare-up.

As an alternative to milk, I use oat milk from the supermarket. It is really good in coffee and muesli is now something I can eat again. In addition, oat milk has the advantage of very long shelf life and it stays fresh in the open state as long as it is in the refrigerator.

There are a growing number of brands so you have to test out which one you like the best.

A dairy-free diet seems to do the trick

Online you will find a lot of similar stories of eczema healing by excluding cows’ milk and dairy from your dairy. A good example of such a story is the one from Susan Marque in her post I Almost Died from Eczema: How a Nondairy Diet Saved Me.

It can be a combination of eczema and food allergies that make the road to healing more difficult. In this article from Healthline.com – How to Create an Eczema-Friendly Diet, this aspect is explained in an easy-to-understand way.

It reinforces my own experience in adjusting my diet to a dairy-free one and tells me that there is more to this subject than the established healthcare system and the dairy industry like to tell us.

Goodbye to sore throat

When I drank cow’s milk and ate dairy products I had a sore throat every winter. It was a recurring phenomenon and if you have had a sore throat once, you know how painful it can be. Therefore, I was very relieved as after the first milk-free winter I had not had a sore throat.

It has been like that since my diet change abstaining from dairy and cows milk.

Prostate cancer

If you are a man then your risk of having prostate cancer is increased by drinking milk. The higher the amount of fats in the milk, the more fatal the prostate cancer will be. High-fat content translates into aggressive cancer, whereas skimmed milk increases the chances of low-impact cancer. But both increase the overall risk of attracting this cancer that is widely spread in countries with a western diet high in sugars, processed foods, and dairy products.

You can read all about how a dairy-free diet has helped me to become eczema-free in my book Ezcema Healing Guide. But also just as important as why I just had to write a book, so that other eczema-sufferers can be inspired by my long journey to eczema-healing.

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