As Dr. Mark Hyman (one of the most renowned functional medicine physicians) says in his latest podcast (pasted below for your reference), “The impact the gut has on the entire body should not be underestimated, but unfortunately in conventional medicine it often is. We are shuttling pounds and pounds of food into this tube we have called the digestive system several times a day and we don’t give it a second thought—it’s pretty crazy when you think about it. The gut is responsible for our ability to turn food into fuel; to absorb and even create certain nutrients; to rid the body of harmful toxins on a daily basis. We rely on it to do so much for us.”
Luckily we have a gut health expert in Bangkok itself. Her name is Laura Martin and she’s wonderful. Have a look at our interview with her below.
Tell us a bit about yourself and why you are so passionate about gut health.
My name is Laura Martin. I’m a certified nutrition and lifestyle consultant and creator and founder of Healing to Happy, which is an online program that focuses on healing the mind from the inside out approach. The story behind Healing to Happy and gut health is long, but a quick little version of it is that from an early age I struggled with depression, anxiety, constipation, disordered eating, and just overall a toxic lifestyle which ultimately resulted in me getting very ill. After unexpectedly losing my mom, I found myself wanting to make more out of my life. Food had been something I was struggling with so I started with nutrition (to make peace with my enemy) and moved forward from there. I realized over time that as I was eating better, my digestion began to improve but so did my mindset. I started to feel happier overall and making better decisions, which in turn helped to create a healthier life outside of what was happening on my plate. So, I decided to go back to get certified as a gut specialist so I could learn more about the microbiome, specifically the gut-brain connection and how we can use nutrition and lifestyle to help heal depression, anxiety, and other mental illnesses.
What is the gut?
The gut helps you take in and digest your food and utilize the nutrients to fuel your cells. It’s the organ that is in direct contact with the outside world through our digestive tract – starting at the mouth all the way to our anus. So what you put in is incredibly important to your overall health and wellbeing.
What is the microbiome?
Your microbiome is made up of trillions of different bacteria that grows into a 3 lbs mass. This mass controls everything about you! From the way you digest your foods, to the genes that are turned off and on, to the weight that you hold, to the way your hormones work, to what’s happening on your skin, to how you feel. We naturally are made up of these bacteria but it’s our job to make sure that your gut is in balance so that you don’t see flare-up in any of these areas.
How does someone know if their gut is healthy or not?
Do you have digestive issues (constipation, diarrhea, IBS, SIBO, candida, etc)? Do you have skin flare-ups? Do you have cravings and mood swings? How are your hormones and what’s your PMS like? Do you suffer from an autoimmunity or are you constantly falling ill? Do you suffer from depression or anxiety? Those are all good indicators that you have an imbalance in your gut. Majority of people nowadays are suffering from some type of gut dysbiosis, it’s just a matter of how extreme it is or not.
What are some of the lab tests they can take to find out?
Honestly, I think there is no better test than yourself which is why I provide my clients with a Gut Diary so they can track themselves. I’ll usually start clients off with elimination diets, but without the scare behind it. I work with people that are working through food fears so we have to be mindful of that approach. If that doesn’t work or if their symptoms are more extreme, I’ll suggest that they go meet with their functional medicine doctor and either do some stool, urine, blood, or breath tests.
Why do you call the gut the second brain?
I’d arguably say that it’s the first, actually! Like I said earlier, the gut is made up of trillions of different bacteria but it is also home to over 100 million different neurons and over 30 different neurotransmitters, along with controlling 85% of your immunity. It holds as much power as your spinal column and brain. Your gut houses 90% of your serotonin levels, that’s your happy hormone! Along with 50% of your dopamine levels (your reward hormone). So it makes sense that after a long day at work, coming home and having a bowl of ice cream and pizza helps to give you that dopamine and serotonin boost. This is also why I’m a huge nerd for using foods to help navigate through depression and anxiety and understanding how inflammation can impact our mental wellbeing.
How does our diet influence the gut microbiome?
Like I said earlier, our gut is in direct contact with our outside world. It starts at our mouth with the food we put in and goes all the way through. So, it’s pretty important that we be mindful of what we’re consuming, right? If we have a diet that is highly inflammatory, meaning foods that are loaded with sugar, overly processed, or that don’t agree with our body, it can offset the balance of good to bad bacteria in our gut. We will never have 100% good, but we do want to ensure that we have a healthy balance between the two.
What impact does sugar have on the gut?
Yes, sugar is one of the main culprits but this doesn’t mean fear all sugars such as fruit and the like, our cells need glucose to function properly. I’m talking about processed sugars. These feed the bad bacteria, set off an alarm response in the body, and throw the system totally out of whack. These are all things that can lead to leaky gut which will then result in a flare-up of the symptoms I had mentioned earlier. This is why in my programs we focus on a leveling up the diet to one that is rich in whole, real foods. I don’t care what diet you follow, the base of any of them is to eat mostly plants and to avoid the center isles of the grocery stores. You want a diet that is rich in fibers to feed the healthy bacteria along with vibrant colors to boost the diversity of the food for the gut. You’ll also want to make sure that you’re getting quality proteins and healthy sources of fat so that you keep your blood sugars levels stable, which in turn keeps your moods stable. And also, fermented foods!
What are prebiotics?
So, prebiotics are the indigestible fibers that only your gut bugs can munch on. Prebiotics occur naturally in many plant-based foods such as garlic, leeks, root vegetables, asparagus, green bananas, and legumes.
What are probiotics?
Well, we’ve been talking so much about the good bacteria- those are probiotics! Probiotics are tiny living microorganisms that live in your digestive tract and are considered the “good guys”. Picture them like the superheroes of your gut. These bacteria aid in keeping the digestive system running smoothly by limiting and fighting off the growth of bad bacteria. Probiotics help in digesting food, destroying harmful pathogens, and producing vitamins we need to live a healthy and balanced life.
If there are 3 tips you would give to your clients for maintaining their gut health, what would you tell them and why?
Eat your vegetables. If you hate them, figure out a way to make yourself like them. Hide them in your favorite dishes, blend them into smoothies, put them on your pizza- heck, they even make pizza out of vegetables these days (just check out Pizza Massilia!) Your body, your mind, and your gut will love you for them.
Sleep! We live in a world that thinks it’s cool to sleep 4 hours and glorifies the fact that we’re overworked. Your body goes into repair and recovery mode while you sleep. It’s essential to repair the gut lining and also to repair your brain. If you’re looking to do anything or start somewhere, start here.
This pairs nicely with stress. I’m sure you were thinking of food things, but the key to maintaining a healthy gut comes from maintaining a healthy lifestyle outside of the plate. If your body is on high alert and stressed out, digestion is the last thing it’s worried about. When you’re stressed blood flow is sent to your muscles and brain, not the gut. Digestion is a hard task for the body to do! This is why in my programs we take an inside out and outside in approach. End of the day, meet yourself where you’re at and be realistic about it. Don’t go off running and thinking you need to cut out everything and anything and spending your next paycheck on the best probiotics on the market. That’s going to set yourself up for failure and just continue that diet cycle we’re trying to break away from.
Any final thoughts?
Be realistic, pick one thing and start from there. Maybe it’s more vegetables, maybe it’s getting a quality probiotic supplement, maybe it’s getting an awesome nerdy gut coach to walk you all through it. Who knows! But seriously, keep it simple and keep it real – those are all the tips you need when it comes to gut health and real life.
Thank you for your time, Laura!
If you are concerned about your gut health please do reach out and it will be our pleasure to connect you with Laura so she can help you.
Interview led by Devi Bajaj Founder and Director of Enliven Health Concierge
For more information about gut health, below are some articles from our partners and other informative health resources:
Here at Enliven one of the most common inquiries we receive is related to Women’s Health. Along with that comes the wish of many women to conceive and start a family. It is not always possible or easy for women to conceive naturally, thus we have done our research with regards to conception via in vitro fertilization (IVF) and gone into partnership with Safe Fertility Center, founded by Dr. Wiwat Quangkananurug – one of the most renowned doctors in this field in Thailand.
To learn more about IVF, Dr. Wiwat and his facility, have a read of our interview with him below:
How long have you been an IVF doctor?
I started to do IVF since 1999 and at that time worked in a hospital but after 9 years set up my own IVF center in 2007.
What exactly is IVF?
IVF is essentially a test tube baby. We retrieve the egg out from the body, fertilize with the sperm, cultivate and culture before putting it back into the women’s body. In the past, they were put back into the women during the same cycle, but since 2011 we moved to frozen embryo transfer (FET). The US, Japan and Australia adopted FET since 2010, we started only 1 year later.
Do you prefer fresh or frozen embryo transfers (FET), and why?
Definitely, FET because the success rate is higher, especially in women older than 35. It’s safer and there’s less chance to get ectopic pregnancy (which is a complication of pregnancy in which the embryo attaches outside the uterus. Signs and symptoms classically include abdominal pain and vaginal bleeding) and abnormal placentation. The baby’s weight is generally better and bigger.
Do you recommend performing embryo transfers on the 3rd or 5th day?
Since 2008 we moved from 3rd day to 5th day and found the success rate is much higher.
What makes someone a candidate for IVF? When is IVF recommended?
If someone is married 1 year without contraception and unable to conceive. Women older than 35 years old. Men with low sperm count and/or poor sperm quality. Essentially anyone experiencing infertility.
How does someone prepare for IVF?
You have to make the body strong by exercising and having a good work-life balance. Also, you must check your body’s micronutrient levels and supplement what’s missing.
Why choose SAFE as your destination for IVF?
We’ve been in the IVF industry for 20 years. We have a robust process in all parts of the clinic starting from registration, personnel, laboratory, doctors, equipment, safety and success rate.
How does SAFE differentiate from other IVF centers in Thailand?
The key is that we are a dedicated and luxury center focusing on the client’s privacy along with high success rates. All our clients will have a personal assistant to accompany them pre and post-treatment and be available to them at all times.
What accreditation and awards has SAFE received?
We are the first IVF Clinic in Thailand:
to receive accreditation by the Reproductive Technology Accreditation Certification (RTAC) of the Fertility Society of Australia (FSA) and New Zealand since 2015
to use the Embryo Scope in our own laboratory since 2012
for chromosome testing technology (illumina-NGS) since 2014
for Kyromapping since 2016
to be certified by the European Society of Human Reproduction and Embryology (ESHRE) since 2014
What are the success rates at Safe?
If the patient comes under 40 years old, the success rate is 90% (3 times), 80% (2 times), 70% (1 time). 9 out of 10 will get success with us.
Now if anyone is interested in conception via IVF, Dr. Wiwat and his team are the way to go!
Contact us for more information.
Interview led by Devi Bajaj Executive Director of Enliven Concierge
Last year before lockdown I went to Muscat, Oman, and my experience reinforced why Thailand is such a great place for medical tourism, or healthcare treatment in general.
We were staying at the W Hotel where a wedding was being held, and the bride wasn’t feeling 100% so we went to the concierge to see what could be done to help her. It wasn’t life threatening, but the girl wanted to be cared for by a medical professional to ensure that everything was fine, preferably at the hotel for her convenience. Essentially she was exhausted and all she wanted was an IV booster to give her energy.
Don’t get me wrong, the concierge team at the hotel was helpful, but because it was a Friday morning in a predominantly Islamic state (Friday, Jumuʿah in Arabic, is the holy day for Muslims. Jumuʿah comes from the same root word as gather and congregation. On Fridays, Muslims attend a special prayer in the afternoon called the Jumuʿah prayer. You can find more information about this here), the in house medical team of the hotel was off duty and everyone we tried to call was either not answering or not available.
As the concierge team didn’t have anyone in house to support, they recommended we call a few hospitals including Muscat Private Hospital. So the very helpful concierge staff dialed the hospital and when someone finally answered the person on the other end of the line said she will connect us to emergency as we called during prayer time and most of the staff including physicians were unavailable. We understood that and expected that because we were being put through to the ER that someone would answer our call within a few seconds, okay even a few minutes. Boy were we wrong. The concierge stayed on the line for almost 7 minutes and we were still on hold. At this point I told him to end the call and I will reach out to some of my own contacts in Muscat to see what can be done.
I got names of another hospital and two potential services which provide concierge/home care. The concierge at the W called all three numbers, and one was helpful. The person at the end of the line at the concierge care said they can arrange for an IV drip at the hotel if we can provide a doctor’s note recommending it. As we didn’t have access to a doctor at that time, we asked if she could suggest a doctor we could speak to that would be willing to come see the patient. She gave us a couple numbers but it was Friday afternoon so no one answered our calls. By now it had been more than two hours since we tried to find a solution for this dear girl and we hadn’t made any progress.
I called my friend who lives in Muscat and she said the best thing to do would be to take her to the hospital and a doctor will treat her there. Luckily the girl had enough energy at this time to sit in a car for thirty minutes to get to the hospital. Once she reached the facility the service was great and she received the IV drip that she wanted and she felt better.
After all this, I had a chat with my friend who said it is these experiences that result in outbound medical tourism from Muscat to places like Bangkok. Had this situation occurred in Bangkok, we at Enliven would have been able to sort it out within an hour. Yes, it is true that we have the network here to make it happen, but it is also true that if you called the ER at one of the top JCI accredited hospitals in Bangkok it is extremely unlikely that you would have to wait more than 7 minutes for someone to take your call. Bangkok is accessible to all for medical care and we at Enliven are here to service you 24/7.
Written by Devi Bajaj Founder and Director of Enliven Health Concierge
The holidays are here! This means lots of celebrations filled with delicious food and drink. We firmly believe in enjoying ourselves while keeping our health and wellness in check so we’ve created a series of tips for staying healthy during the holidays:
Our favorite tip from the ones listed above is the final one: don’t feel guilty! Enjoy yourself and don’t beat yourself up if you overdo it once in a while. Life is for living and having a good time! I also make it a point to continue intermittent fasting as much as I can throughout the holidays so my body has time to repair and rebuild itself. Have a look at our previous posts here and here to learn more about how intermittent fasting works.
Now let’s have a look at the tips for healthy holiday drinking:
The key with drinking during the holidays is the same as eating – find a balance so you’re able to have a good time without going overboard or being frustrated by restricting yourself too much!
Now on to fitness tips:
Make sure you get in some exercise over the holidays – even if it’s just a walk at the park or a 15 minute stretch routine a day (Fitness Blender is an awesome resource and here is a link to one of their great stretch videos), your body and mind will thank you. Your body is the only place you have to live in, so give it the most love you possibly can and take care of it.
Have a look at more tips from some of our favorite Health & Wellness Portals and their thoughts on staying healthy during the holidays:
It was during my time at AAFA that I learned about Antibiotic Resistance, but before getting into the details of resistance, let’s first understand what antibiotics are. As defined by the World Health Organization, antibiotics (or antibacterials) are medicines used to prevent and treat bacterial infections. Antibiotics CANNOT treat viral infections, such as cold, flu, and most coughs (https://www.medicalnewstoday.com/articles/10278.php). “Antibiotic resistance occurs when bacteria change in response to the use of these medicines. Bacteria, not humans or animals, become antibiotic-resistant. These bacteria may infect humans and animals, and the infections they cause are harder to treat than those caused by non-resistant bacteria. Antibiotic resistance leads to higher medical costs, prolonged hospital stays, and increased mortality. The world urgently needs to change the way it prescribes and uses antibiotics.” (https://www.who.int/news-room/fact-sheets/detail/antibiotic-resistance)
Have a look at this infographic from the WHO explaining how Antibiotic Resistance Spreads:
The reason I started this post mentioning that I’ve lived in Bangkok for most of my life is because during my childhood I went to so many doctors in this city when I have a cold or cough and the doctor almost automatically prescribes antibiotics. Before there was widespread knowledge about antibiotic resistance, this was the norm. Now that we know the threats it poses, before taking antibiotics for something that may not be bacterial in nature, please ask your doctor if you really need them. And if you know someone who frequently takes antibiotics for simple sneezes and sniffles, let them know they could be endangering themselves and their loved ones. (https://health.clevelandclinic.org/when-antibiotics-stop-working-whats-next/)
Have a look at this short but informative video about using antibiotics correctly and take action where needed:https://www.youtube.com/watch?v=-ZX97bIbZBQ(ask him to embed the video in the post pls)
Don’t get me wrong; antibiotics are not the devil. They are extremely effective to treat bronchitis, pneumonia, strep throat, ear infection, and pinkeye – as long as they’re caused by bacteria. If used correctly and only when required, there is nothing wrong with taking antibiotics.
Are you worried that you may take antibiotics too often? Or unsure if you take them when you don’t need to? Reach out to us and we will be happy to hear more about your concerns and find a way to help you.
Written by Devi Bajaj Founder and Director of Enliven Health Concierge
