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The Difference Between Grass-Fed, Grain-Fed, and Organic Meat

Grass-fed or grain-fed meat? Should we bother knowing the difference? Seems that the question matters on many levels. How our beef is raised and what it is fed on has an impact on its taste, grade, quality, health, and even calories.

Then there is the term “organic” which may be additionally applied to either the “grass-fed” and “grain-fed” labels. To get through the haze of terms, let’s get to the nitty-gritty of how a slab of beef gets from pasture to table.

Grass-fed Cows

In the U.S., grass-fed beef has been grabbing some market attention from the ubiquitous grain-fed meat which has dominated their supermarket shelves for years. One now sees prime and choice cuts with the grass-fed label. Food and health activists have lobbied for the choice and are now seeing their advocacy for healthier meat sources addressed.

Grass-fed cows are what their cognomen implies: cows fed on grass; but, the vital word here is “exclusively.” The grass-fed label applies to meat from cattle that have been fed on grass exclusively from calf to slaughter age.

The grass-fed label has been abused to some degree by some meat producers as much as the term “natural” has been manipulated by marketers for more than a decade. The gray area for this label exists on the fact that all cows graze on grass for six months up to a year of their early lives. Their diets after this period determine whether they fall under the grass-fed or grain-fed categories. If an animal is fed grain after its grass-eating period, it becomes grain-fed meat. If producers however could get away with the grass-fed label, they would, given that the label rings half true.

True grass-fed meat must come from cows that have been raised and “finished” on grass. Fortunately, Australia is home to seventy percent of pasture-raised and finished cattle; so, we have much cheaper and more convenient access to grass-fed meat than other countries, which have to import true grass-fed meat from Australia to augment the produce of pasture-only oriented ranchers.

Grain-Fed Cows

Although calves are raised on grass for a short period, commercial cattle raising requires rapid weight-gaining cows achieved only through a diet of concentrated grain feed. The feeds are typically a mix of corn, husks, cobs, soy and soy hulls, spent distiller’s grains, and cereals. There have been reports though of indiscriminate feeding of other non-cow food ground up in some feeds such as peanut shells, cotton by-products, beet and citrus pulp, and even old candy with its wrappers.

While this may not be a prevalent issue because of the rigorous quality standards on meat produce, the commercial feeding system is laid out with the all-pervading objective being to get beef as fast as possible from feedlot to supermarket freezers. A grain mix diet can spur a cow’s growth to slaughter weight by about a year faster than its grass-fed brethren. Boiled down to economies of scale, that’s a whole year less of feeding costs and time waiting for returns on investment. Grain-fed cattle help to meet market demand which is as important in keeping retail prices affordable.

Organic Meat

The label “organic” may be applied to meat from both grass-fed and grain-fed cattle in Australia. Cattle raised the organic way must have be access to two important criteria: good quality of life and a healthy diet. This means that cows raised in feedlots where they are bunched in small spaces cannot be certified under the organic meat category. Neither may animals that have been force fed or given growth stimulants merit this title. Only ranching methods that follow the 2013 Australian Certified Organic guidelines can have their meat produce certified organic.

The Difference

Now that we know that the above labels signify how the cattle is raised, let’s see how much difference a cow’s background can make on the final cuts:

1. Grade and Meat Quality

Because the feedlot process speeds up a cow’s weight gain, fat marbling on the meat is enhanced. The more fat there is on the meat, the richer the taste. In this case, grain-fed meat usually merits higher grade quality under the USDA rating.

Grass-fed cows are leaner and therefore have less fat. In terms of flavour and texture, the grain-fed lot would have the upper hand as fat is what enhances meat flavour and makes a steak tender. The fat also makes the meat softer so that leaner beef by grass-fed cattle tend to be chewier.

If taste and texture is a problem, one can work around this culinary problem of grass-fed meat by adding butter during the cooking process. Although paradoxical to the whole idea of eating lean beef, adding saturated fat simply gives a robust flavour and succulent texture. Anyway most of the butter does not cling to the beef so perhaps only half a gram is added to the final meat dish.

Organic beef’s grade and meat quality will be dependent on whether the source cattle were grass or grain-fed.

2. Nutritional Content

From a nutritional standpoint, grain-fed beef contain more Omega-6 fatty acids and have less nutritional content than the grass-fed variety. Nutritional advantages of grass-fed meat over grain-fed ones include:

• Higher levels of Omega-3 fatty acids
• More balanced ratio of Omega-3 to Omega-6 fatty acids. Compared to our diets a hundred years ago, our intake of Omega-6 is significantly higher. Excessive Omega-6 consumption may lead to a lot of health issues such as inflammation.
• More Vitamins A, E, and K and trace minerals like calcium, selenium, and magnesium
• More antioxidants
• Seven times more beta-carotene
• A 170-gram tenderloin cut may contain 92 fewer calories than its grain-fed counterpart. According to the book Pasture Perfect by Robinson, if one eats 67 pounds (about 30 kg.) of beef in a year, choosing grass-fed meat would save you 16,642 calories for that year.

Certified organic meat means that all feeds, be they grass or mixed grain, must be organic as well. Cattle may be given vitamins and minerals but they cannot be treated with antibiotics or growth stimulators. Grass-fed and grain-fed labelled meat come from cows with no such restrictions.

3. Price and Accessibility

As a large percentage of Australian cattle are raised and finished on grass, grass-fed meat is a common offer in Australian markets. For the U.S. beef market, it’s a different story.

Grain-fed meat is the most accessible, most affordable, and most common type you can get your hands on in the U.S. Most grass-fed meat are imported from Australia and therefore bear the added cost. Since there are only a few pasture-oriented ranchers in the U.S. (although this is a growing sector), grass-fed meat is also harder to come by.

The same scenario of high price and low availability holds true for organic meat. Getting the “organic” label is actually costly for ranchers and this cost is ultimately passed on to the consumer.

So, Grass-Fed, Grain-Fed, or Organic?

Regardless of the feed used, beef is generally nutritious, being a rich source of protein and other essential nutrients. So you can buy grass-fed, grain-fed or certified organic meat and still know that you are getting the nutrients that beef naturally contain.

For some, however, their best choice is one with the label “grass-fed and organic,” because not only do you get beef from a cow that has eaten its natural food but also has lived a good quality of life (not tethered to a feedlot).


References:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/
http://www.ncbi.nlm.nih.gov/pubmed/16500874
http://www.explorebeef.org/beefchoices.aspx
http://www.smh.com.au/environment/what-is-organic-and-exactly-whats-the-range-of-free-range-20110729-1i3kk.html

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What's Zapping Your Energy?

Sometime during the day, you are bound to hear someone complain about being tired. That someone could even be you. You may start the day off energetically enough only to find yourself flagging by early afternoon. How, why, and where have your energy levels gone to?

Well, you are not alone. About 21% of Australians are racking low on work energy, according to the Randstad Workmonitor survey. Barring any major health issues or psychological problems, some of the fault lies in people’s nutritionally deficient diets and lack of exercise. A number of businesses now recognize the impact of their workers’ low energy on productivity and several have encouraged programs that support awareness and implementation of healthy eating and exercise.

You are running on fumes because you may not be fueling up right. Consider that your low energy levels may be chalked up to these habitual errors:

Heavy reliance on or too much intake of caffeine

By 3 pm, you can hardly keep your head from dropping on the keyboard. First thing you reach for is your third java jolt for the day. Tsk, tsk. Although caffeine does give you a kick, too much of the stuff can send you off to another crash soon. Tread the moderate line on this one.

Caffeine can also cause you some trouble getting an early bird’s sleep time, particularly if you are sensitive to it. Substitute teas, sodas, and sports drinks with water or fresh juices towards the late afternoon to evening time frame. If you can’t get the proper amount of sleeping time, you won’t wake up refreshed and energized the next day.

You skip breakfast

Many people don’t put much stock on starting the day right with a good breakfast. Often, it’s a meal relegated to the back burner in favour of just a convenient cup of coffee to get one up and going. As mentioned, caffeine’s wake up powers wanes all too rapidly to be of much help to keep energy levels up. By lunch, you’re starving and likely to gravitate to poor food choices. A power breakfast, supported by a nutritious lunch is what it takes to get your zing constant through the day.

Pack your breakfast with a good nutrient punch of protein, complex carbohydrates, and antioxidants. Eggs, oats, berries, and sweet potatoes make good examples of healthy breakfast items.

Eating/drinking too much sugar

Sugar can give you quick energy boost but it makes you pay for the rush, big time. The perkiness you get from sugar-laden confections is extremely short-lived and temporary, not to mention unhealthy. When large amounts of sugar are ingested, the body responds by pumping lots of insulin which quickly tamps down your glucose level and triggers that sugar crash. This is why soda, choco bars, and cake can get you quickly out of a slump but can, just as quickly, trigger a snuff-out in no time.

You need to keep your blood sugar levels constant to balance your vigour with a diet including fibre-rich vegetables, whole grains, and fruit.

The absence of a consistent exercise regimen in your lifestyle

Modern conveniences have spoiled us to the point of rotten laziness. Keeping our muscular, skeletal, cardiovascular, and neurological systems well honed by a good amount of movement everyday has become quite a chore for most. Bad news is, the body was designed to move; otherwise, it deteriorates gradually like a can left out to rust.

One of the offshoots of living the couch potato life is sluggishness and low energy levels. We need to have a consistent exercise program to keep our body “well oiled” and our energy sustained throughout the day. The right amount of exercise per day gives us an energy boost with the consequential increase of endorphins. In addition, it helps us get better sleep quality which puts us in a perky state the next day. Aim for at least 30 minutes of cardiovascular activity and workout at least four times a week.

Ignorance of your dehydrated state

We feel tired because we may not be drinking enough water to keep our body hydrated. Dehydration leads to reduced blood circulation, causing less oxygenated blood from reaching your muscles. Lethargy then sets in. So, hydrate, hydrate, hydrate with the best beverage: water.

Habitual irregular sleeping schedules

You wake up early for work during the workweek; but sleep in during the weekends. Your inconsistent sleeping schedule disrupts your circadian rhythm and confuses your body. This impacts your energy during the day as your body craves some shut-eye at the wrong time.

Sleep deprivation not only reduces your vitality but it also negatively affects your cognitive functions, libido, emotional balance, and a host of other health-related factors.

Sitting too much

Although your job may require you to sit at your desk or computer table all day for hours on end, you can work around this situation so you don’t need to be nailed to your chair. Sitting for prolonged periods is unhealthy and is a major energy zapper. Change positions every hour. Stand; hand a memo over to your staff instead of emailing it; take the stairs to the next department...just move. Of course doing some jumping jacks or stretches every other hour is even a better idea. The thing here is to get those muscles working and your energy level maintained throughout the day.

To reduce the instances where you run out of steam, be aware of these habitual pitfalls. Start today to gradually work them out of your ways. Pay close attention to your nutrition and the amount of exercise and sleep you get. Most of the time, it all boils down to getting these three health pillars down pat.

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Five Things Mentally Strong People Avoid

What do Michael Jordan and J.K. Rowling have in common? Success of course and the mental tenacity of an ox to get there.

When Michael Jordan was rejected in his sophomore year by his school’s basketball varsity team because he was only 5’9” at that time, he didn’t hang up his shoes, convinced he wasn’t good enough. Instead, he practiced daily without fail. By next year’s tryouts, Jordan at 6’3” made varsity and… the rest is history.

J.K. Rowling, famous author of the Harry Potter series, has had her share of abysmal failures. Pre-Harry Potter success, Rowling was a single mom on welfare. This did not stop her from being one of the most successful authors of our time. In fact, it was this very situation that helped her focus on her talent.

Both Jordan and Rowling have that bull-headed mental strength that defined their despite-the-odds success stories.

It’s so easy to be mired in life’s disappointments. When life knocks us down with a Pacquiao punch, we tend to wallow in its pity soup of what-ifs, my faults, I’m a loser, and can’t do’s. Getting up and trying again just takes a lot out from us. Much like exercise, it’s way too painful to go for an hour of CrossFit torment, three times a week than it is to gratify one’s self for the short run by simply vegging out, scarfing down Tim Tams and Twisties, and gaining twenty pounds in the process. But while the scrumptious, easy road ends up in more self-pity and a barrel figure, the arduous fitness track leads to the reward of self-achievement and a six pack.

So what should you choose? The Tim Tams! Okay, okay...the CrossFit sessions, geez! That’s right. Oh yeah, and you better have the mental grit for it. Tough mental cookies, Jordan and Rowling, have mental tenacity down pat. Observe those whom you think are mentally strong and take note of what they avoid.

A Mental Toughie’s No-No’s

The Self-Pity Party

Mentally tough people do revel in self-pity; but, believe me it’s timed to ten seconds, max. People who don’t crack under pressure easily recognize that life isn’t always fair but there are ways to get around or work with the cards you’ve been dealt with. Hence, the trite “if there’s a will, there’s a way” cliché.

Failure is not seen as an inadequacy; rather, it is perceived as a learning opportunity. The truly strong beat their mental chests, bellow a Tarzan call, and then focus on the problem. They look at the issue at different angles and analyze their past mistakes to come up with new and different solutions. The more creative usually think out of the box, and this, my friends, is when great ideas are sometimes born.

The Worry Wart’s Bash

The mentally strong also do not waste time and energy on things beyond their control. If they can’t beat the tide, they may join in and spot opportunities. Mental Herculeans recognize that although you can’t control everything, you can control yourself --- your attitudes, perceptions, and reactions to situations.

Change is not shunned; rather, it is viewed as a window of opportunity. When the new competition around the corner is selling bigger and better, the entrepreneur who knows his marbles will use this threat as an opportunity to improve his product or business strategies.

When life gives them lemons, mental toughies just don’t make lemonade. They make kick-ass lemonade margaritas. That's because strong minds embrace change as the spice of life.

The Green Clutches of Envy

Mentally tough people avoid being envious or feeling cheated of other people’s success. They genuinely appreciate other people’s rewards earned from hard work. They do not compare their worth to that of others as they recognize that one reaps his trophies if one is willing to fully take the challenge. For them, success is at the end of the road, as long as one is committed to run the extra mile for it.

The Fear of Being Alone

Mental wimps are afraid or uncomfortable being alone with themselves and their thoughts. Mental juggernauts, on the other hand, do not fear solitude. They are not hermits; but these people can enjoy their own company. They do not need constant social interaction to feel validated, entertained, or inspired. Instead, they value their alone time to be productive, meditative, or to simply just “be.”

Missing the Big Leaps...and the Little Hops as Well

Mental toughies are calculated risk takers. They don’t shy away from making hard decisions; but these choices are often carefully weighed and considered. Mentally strong people usually look at the pros and cons of a situation, from best-to-worst case scenarios before making the leaps and even the tiny hops to take their chances. They possess a realistic perception of the consequences and benefits of their decisions.

Well balanced individuals tend to be optimistic about reaching their goals; but, they also possess enough pessimism to be realistically aware of the current validity and worthiness of their strategies and aspirations. Things are seen as they really are, not always through blind optimism and intemperate persistence.

Being mentally tough is itself a huge decision. Mental toughness is not achieved by simply deciding to be mentally strong; but, making such a decision to be so is a very good start. Unless you were born with it, you need to build that strength in layers, through trial and commitment. After all, a winner is never an instant production but a result of hard work and dedication. You have the power in you to achieve what you want. It is up to you to seize and hold on to it. Remember, the ball’s always in your court.

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Happiness is...A Clutter-Free Life

Modern living comes with a lot of conveniences and advancements fueled by our insatiable penchant for consumerism. Indeed, the lives we lead now are far more complex than it was just a century ago. With the complexity and convenience comes a price which many of us do not recognize as an impediment to our mental and emotional fitness. That price is the accumulation of clutter.

That’s the impediment? Clutter? A lot of ado over not much, you would think. Truth is clutter does have close ties with stress for many people. It is true though that there are a handful whose creative juices thrive in a messy environment; but for the majority of us, removing clutter improves our psychological life and overall sense of well-being.

The ancient Chinese had known the immense value of harmony between the self and his environment with the practice of a philosophical system very much alive today --- Feng-Shui. This ancient 3,000 year-old practice is both an art and a science which deals with balancing the energies of a given space to primarily maximize luck and health for people who use or inhabit said space.

What Exactly Is Clutter?

The word clutter usually conjures up a visual image of a pile of accumulated things---a mound of DVDs, old clothes, magazines, and hey, even emails ---you know your junk. Clutter, however, can also mean the accumulation of intangibles such as negative personal beliefs, relationships, and emotional baggage. In other words, clutter is the stuff complications on every level are made of, stuff which you definitely do not need. Your goal must be to rid yourself of the negative mess and focus on a living a simpler, streamlined life.

But let’s keep this short and sweet and concentrate on material clutter or that pile of things you do not need.

I Love My Stuff!

“I can’t bear to throw anything away; I might need them later,” one among the many justifications we often hear why one cannot simply donate a closetful of clothes that no longer fits or have long worn out its fashion welcome.

You may love your stuff because it offers you a sense of security, false as it is, that you will never want since you have it. Unless you are hoarding jewellery or things that appreciate in value over time, it makes no modern sense to go against the grain of a little more “Zen-living.” The clothes you have kept in case you lose the extra 20 pounds you’ve put on will never be worn when you actually do because why wear passé tops when you’d get more of a kick donning on the latest, cutest trend for your money?

In the days when people had to mostly make what they owned, it was crucial to keep what one had for survival because if one did not, you would certainly want...and badly at that. If you lived in those times and threw away a piece of ribbon, you just threw away something that could not be purchased readily unless a travelling merchant came your way, six months down the line, granting he had got ribbons to offer. In those times, it made a lot of sense to keep stuff.

Why We Should De-Clutter

As the venerable philosophy of Feng-Shui emphasizes the harmony of space and the individual, so does the Zen ideal of letting go to create inner calm. It makes a lot of sense to live in an ordered environment which encourages clear thinking, a peaceful disposition, and a stress-minimised lifestyle.

It is a mistake to trivialize clutter clearing as a significant step towards personal improvement.

• Clutter induces stress. The disorganized and messy environment clutter usually engenders gets in the way of serenity, ordered thoughts, and inner peace. Not many people realize this. A plethora of things dotting the landscape of your space can cause low-grade stress. In any degree of stress, cortisol levels are chronically elevated which in turn bring fatigue, sleep difficulties, and some anxiety. This brings the conclusion that clutter in the long run impacts negatively on our health.


• Clutter wastes our time. If you have a habit of leaving your keys or ball point pens on a pile of stuff, chances are they can get buried in it. Imagine the anxiety, not to mention the time you waste, just looking for something as small as these. If you are in a hurry, your clutter has just seen you off to another bad day.


• Clutter can impede your focus. So many things, so much distraction! The human senses can take only so much. We don’t know it but unconsciously, we are being overly stimulated by all our possessions on display on a daily basis. Scientific studies have proven that physical clutter competes for our attention, thereby lowering our ability to process information. This in turn hinders productivity, creativity, and clear thinking.


• Cleaning up and clearing out gives you a sense of achievement and control. De-cluttering is work but it comes with a highly satisfying sense of achievement once you have done it. Your self esteem will get a boost because you will get a real feeling of being in control of yourself and your environment. It is a happy, satisfying emotion you should indulge in.
  

  Many people do not recognize that clutter can chip away at self esteem bit by bit with daily visual reminders of the unused, the wasted, the broken, and the irrelevancy of a lot of what we own. To energize ourselves, we need to be rid ourselves of our material baggage.
  

• Bottom line, you’ll just feel great! A clean, ordered environment is just plain liberating! Minimizing your clutter will lessen your anxiety, improve your mental sharpness, usher in personal serenity, and yeah, even cause you to lose some weight! Just taking that trivial step of decluttering could momentously impact your desire to better yourself. As you feel mentally and emotionally fantastic, you’re apt to crave physical fitness as well. Think about it.

Learn the discipline of controlled consumerism. Do you really need those adorable pair of stilettos with a fantastic sale price tag for a just-in-case party? Well….maybe, as long as you could make way for these by donating that “just-not-your-style” pair gifted by grandma. Your choice; but if you want to feel good real quick...start cleaning up and clearing out.

Happiness is a choice. You decide.

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Vitamin K: The Blood and Bone Vitamin

When we think of vitamins, the assigned letters A, B, C, D, and E readily comes to mind. What some people do not know is that there is such thing as Vitamin K. In fact, it has been dubbed, “the forgotten vitamin.” Seniors should be especially aware of Vitamin K because this is an essential component in bone health.

An Overview

K comes from the vitamin’s German cognomen, “Koagulationsvitamin.” As the name implies, Vitamin K is responsible for coagulation or blood clotting. Without Vitamin K our blood will not clot. There would be no stopping any wound, big or small, from bleeding us out of precious haemoglobin. It is therefore important to test for Vitamin K deficiency in any bleeding disorders.

Vitamin K is not just a blood vitamin. It is a bone vitamin as well. The body needs the actions of Vitamin K to absorb calcium. Vitamin K works in conjunction with Vitamin D in calcium absorption. It directs the deposit of calcium to areas where it is needed--- bones and teeth, for instance; and, diverts calcium from accumulating as plaque in areas that do not need it like arteries, organs, and joint spaces. A deficiency in either K or D may compromise the efficiency of calcium absorption.

A good level of K in the body assures that calcium will be absorbed readily for bone growth. People who have high K levels usually have a very low risk for developing osteoporosis. Conversely, those stricken with this bone-thinning disease have been found to be either deficient or have low levels of the vitamin.

Aside from bone health and blood coagulation, Vitamin K also helps maintain cardiovascular health.

Where to Get K

Vitamin K is best sourced from food. Foods rich in this vitamin are usually leafy, green vegetables such as kale, mustard greens, spinach, and green lettuce leaves. Broccoli, cauliflower, and brussel sprouts are also high in K. It is the chlorophyll in the plants that gives the green colour and provides the vitamin. Liver, fish, meat, eggs, and cereals contain much smaller amounts of the vitamin. Vitamin K found in dietary sources is classified as K1.

It should be good for you to know that heating food may not destroy Vitamin K; however, the process of freezing would.

Vitamin K is also produced by bacteria in the intestinal tract. Classified as K2, the synthesized K vitamin, however, cannot meet all the body’s K requirements; therefore, it is always prudent to source Vitamin K from food. The elderly however may need a little push in their nutrient absorption capacities, so it would help to supplement with Vitamin K. A supplement containing vitamins D, K, and calcium would be an ideal choice to help seniors and also postmenopausal women strengthen their bones and teeth. People whose bodies also have problems adequately absorbing Vitamin K may stand to gain from a multivitamin containing K. These people may have conditions such as cystic fibrosis, celiac disease, gallbladder issues, or Crohn’s disease.

Australian Recommended Dietary Intake (RDI) for Vitamin K

The recommended dietary intake of Vitamin K for men is 70 mcg. (AI) and for women, 60 mcg. (AI). The upper limit has not been set for this vitamin. To illustrate the RDI, one cup of broccoli can give you 70 mcg. of Vitamin K.

Vitamin K Deficiency

Vitamin K deficiency can occur in people of any age. It is, however, catastrophic in infants because it can cause newborn hemorrhagic disease, a usually fatal condition which shows up within a week after birth. It is rare though for an average adult to be deficient in this vitamin because of varied food sources containing Vitamin K and the synthesis of K in the digestive tract.

Vitamin K deficiency shows as:

• Easy bruising
• Mucosal bleeding – hematuria (blood in the urine); nosebleed; gum bleeding; gastrointestinal bleeding; and menorrhagia

Deficiency can be caused by the following factors:

• Antibiotics can kill the bacteria in the gut that synthesize K2 and cause mild deficiency.
• Diseases that inhibit absorption of Vitamin K: Crohn’s disease, biliary disease, celiac disease, and short bowel syndrome,to name a few
• Extremely inadequate intake
• Use of coumadin anticoagulants or blood thinners like Warfarin
• Fat malabsorption
• Liver disease – cirrhosis, Gaucher’s disease
• Alcoholism – brings about malnutrition
• Drugs such as barbiturates, salicylates, colestyramine, isoniazid

It is best to keep your Vitamin K levels on an even keel. If you suspect you need supplementation, seek the advice of your health care provider.

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When Stress Kicks You In The Gut

Have you ever had your gut betray you when you’re nervous, on the verge of panic, or simply feeling out of your depth? Stress can really play footsies with your digestion and often won’t spare you from a good kick or two.

Hippocrates: “All diseases begin in the gut.” It’s been over two thousand years; still, Hippocrates is right. The stomach holds the key to good health. Our gut flora is a finely honed balance of bacteria, viruses, and other microbes which helps our digestive system absorb nutrients and keeps harmful invaders of their kind out.  An imbalance in this system in which bad bacteria overwhelm the good ones throws the body out of whack; and thus, starts the individual on the sick road to nutritional deficiency, immune system breakdown, toxic build-ups, and the like, all gateways to numerous illnesses or diseases. When Stress Hits The Fan When stress attacks, our digestive system usually takes a huge wallop. Stress triggers that “fight or flight” response which immediately raises your blood pressure and shunts blood over to your limbs and brain. The body goes into a survival tactic, largely forgetting your abdominal area by leaving it without much blood allocation. Your digestive system goes into a shut-down because the prime directive now is to fight or flee, not digest. While this response is highly crucial in the short-term for human survival, it takes its toll when stress becomes chronic. The digestive system is not designed to take prolonged shut-downs. Stress interferes with digestive functions.  It can cause an imbalance in gut flora by which good microbes are flushed out of the intestinal tract. This is a red flag because as mentioned, balance to our digestive flora is key to good health. It isn’t uncommon to feel nauseous or have a stomach upset when you are feeling very anxious. Our parasympathetic system closely allies our nervous system to our digestive one. When prolonged stress hinders our digestive system, our body pays with:

• Imbalanced gut flora – This paves the way for infections and diseases to set up shop.
• Increased levels of bad cholesterol
• Increased levels of triglycerides
• Lowered levels of oxygen in the digestive tract
• Decreased capacity for nutrient absorption
• Decreased metabolism
• Increased allergic reactions and food sensitivities
• Huge decrease in productions of enzymes

With these consequences comes a host of a lot more:

• Excretion of important vitamins and nutrients.  For instance, a stressed person’s body can excrete 60-75.  mg. of calcium within the hour of the onset of anxiety.
• Development of Metabolic Syndrome – a group of conditions that can give rise to diabetes and cardiovascular disease.  These include high blood sugar, high blood pressure, and a huge waistline.
• Diarrhoea, constipation, bloating, and flatulence
• Nausea

The Mind-Gut Connection

A stressed mind affects your digestive system; but, your digestive system affects your mind as well. How is that? About 80% of serotonin, a neurotransmitter largely responsible for mood balancing, libido, appetite, and sleep is, believe it or not, produced by the intestinal tract. Only a small percentage is manufactured by our brain.

Persistent stress lowers serotonin levels in your gut.  Low serotonin levels, in turn, leaves a stressed person exhausted, unable to sleep well, with a much lowered appetite for food and sex, and ultimately depressed.

This is why it is very important to take care of our digestive system.  A healthy digestive system can give you an enormous advantage when faced with stress.

Combat Stress By Keeping A Healthy Gut

Your gut will thank you for eating smart. Give it at least 30 grams of fibre-rich food daily. Fibre can be sourced from vegetables, fruits, nuts, and legumes. Reduce processed foods to a once-in-a-blue- moon treat. Take lots of water but limit alcohol, caffeine, and other diuretics. In addition, watch those killer fats and sugar. Developing an eating discipline will pay loads, health-wise.

Exercise as well. A well-planned program will strengthen abdominal muscles and reduce intestinal sluggishness.

Kick those ciggies out of your habits. Smoking promotes acid reflux, heartburn, peptic ulcers, and other gastrointestinal issues. Cancer may pop up as one of those serious consequences. The short-term pleasure just isn’t worth the bad payback.

It is noteworthy to mention that women should take special care of their digestive health. Because women are generally more emotional than men, women feel the burdens of angst more and are therefore more vulnerable to stress’ side effects.

Stress is inevitable because life never was made to be a bed of roses. What we need to do is learn how to blunt the thorns life sometimes takes such perverted delight in needling us with.

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