GLUTEN-FREE AND DAIRY-FREE CHRISTMAS GINGERBREADS

INGREDIENTS

  • 400 g gluten-free flour mix (e.g. chestnut and buckwheat or cassava flour)
  • 100 g coconut oil
  • 2 eggs
  • 175 g pure honey
  • 2 tablespoons of mixed spice
  • 1/2 teaspoon of ground ginger
  • 2 teaspoons of cocoa
  • 4 teaspoons of carob (optional; can be replaced with extra cocoa)
  • 1 teaspoon of baking soda

DIRECTIONS

  • Melt the coconut oil in a saucepan, add the honey, then mix and let the mixture cool slightly.
  • Combine the remaining ingredients with the warm mixture and knead the dough until slightly sticky.
  • Roll out on a pastry board to a thickness of 3-4 mm, lightly dusting with flour.
  • Cut out gingerbread cookies in any shape and place them on a baking sheet lined with baking paper.
  • Bake at 180°C for about 8-10 minutes until golden brown.

Enjoy! 😊

DEPRESSION AND ANXIETY FUNCTIONAL MEDICINE APPROACH

Dr. Emeran Mayer on the Gut-Brain Connection

Dr. Emeran Mayer, executive director of the UCLA Center for Neurobiology of Stress, states that there is a connection between the gut and mental health conditions such as depression.

Many neuroscientists now call the gut a “second brain”.

In his book, The Mind-Gut Connection, Dr. Mayer writes: “Your gut has capabilities that surpass all our other organs and even rival your brain. It has its own nervous system, known in scientific literature as the enteric nervous system (ENS), and is often referred to in the media as the ‘second brain.’”


The Gut and Neurotransmitters

The gut consists of about 100 million nerve cells. This ‘second brain’ and our regular brain use the same neurotransmitters and are connected through neural, immune, and endocrine pathways. This creates an integrated intelligent system where information flows in both directions.

Scientists from the University of North Carolina have discovered that gut bacteria produce neurotransmitters like dopamine, serotonin, and GABA, which are all associated with mood regulation.

Another remarkable finding is that more than 95% of the body’s serotonin is produced and stored in the gut in specialized enterochromaffin cells.

Dr. Mayer states: “By far, the largest store of the molecule that plays such a big role in modulating our mood and our well-being—also appetite and pain sensitivity—is stored in the gut.”


The Microbiome and Mental Health

Studies suggest that our microbiome plays a crucial role in mental health and neurological conditions such as autism, epilepsy, and depression. Gut bacteria interact with the nervous system and release molecules that may even reach the brain.

Chronic stress and depression can reshape the gut bacteria’s composition by triggering stress hormones and inflammation. In turn, gut bacteria release toxins, metabolites, and neurohormones that can alter mood and eating behavior. Probiotic supplementation may help counteract these effects.


Factors Influencing Mood Disorders

Several factors contribute to mood disorders, including:

– Lack of sunlight

– Poor diet high in processed foods and sugar

– nnEMF (electromagnetic field) exposure

– Sedentary lifestyle

– Chronic stress and inflammation

– Chronic infections (e.g., Mycoplasma, Candida, parasites)

– Mitochondrial dysfunction

– Microbiome imbalance

– Exposure to chemicals and heavy metals

– Metabolic imbalances (hormones, micronutrients, dysglycemia)

– Epigenetic factors (e.g., MTHFR, MAO, COMT SNPs)

– Sleep disruption

– Overstimulation from smartphones and social media


Heavy Metals and Mental Health

Scientific evidence links heavy metal exposure to mental health conditions. For example:

Mercury: Found in dental amalgam fillings, linked to depression, anxiety, and chronic fatigue.

Aluminum: Associated with neurological problems, thyroid dysfunction, and memory loss. Common sources include cooking pots, aluminum foil, canned drinks, and deodorants.

Lead: Causes depression and migraines. Found in hair dyes, lipsticks, inks, pesticides, and industrial paints.

Essential minerals help detoxify heavy metals:

– Magnesium and silicon neutralize aluminum.

– Zinc and selenium neutralize mercury.

– Iodine removes excess fluoride and BPA.

– Zinc and vitamin C help lower copper levels, which are linked to anxiety.


Testing for Mineral and Heavy Metal Imbalance

A hair analysis test is a reliable way to detect nutrient minerals and toxic metals in the body. Unlike blood tests, which regulate mineral levels at the expense of tissue reserves, hair analysis provides a more accurate representation of long-term mineral storage.


Circadian Rhythm and Mental Health

Circadian disruption is associated with mental disorders like major depressive disorder and bipolar disorder. The biological clock, discovered by American chronobiologists Jeffrey C. Hall, Michael Rosbash, and Michael W. Young, regulates hormone secretion, sleep quality, metabolism, and blood pressure.

Long-term circadian disruption can shrink the brain, contribute to neurodegenerative changes, and compromise the integrity of the intestines and the blood-brain barrier.


Chronic Infections and Mental Health

Chronic infections, such as yeast and parasitic infections, have been linked to mental illness:

Candida releases neurotoxic byproducts like acetaldehyde.

Toxoplasma gondii has been suspected of altering human behavior and contributing to schizophrenia.

Neuro-parasitology is an emerging science that explores how parasites manipulate the nervous system and influence host behavior.


Diet and Mental Health

Diet has a profound impact on mental well-being. Dr. Perlmutter explains:

“Food is far more important than just fuel. It is information. Food directly communicates with our bodies, our brains, and even our DNA. It determines whether we experience vibrant health or suffer from chronic disease. When it comes to cognitive health, the food we eat influences both the structure of our brains and how well they function.”

Poor diet, exposure to pesticides, antibiotics, and food additives disrupt the gut microbiome, leading to imbalances that can contribute to mental health disorders.


Gluten and Depression

Gluten elimination may be an effective treatment for mood disorders in individuals with gluten-related issues. Dr. Osborne explains:

“Many are unaware of the connection between gluten and depression. Gluten contributes to intestinal permeability (leaky gut), which allows harmful bacterial byproducts like LPS (lipopolysaccharide) to enter the bloodstream. This triggers inflammation, which alters brain function and can lead to depression.”

Gluten has also been linked to a disrupted blood-brain barrier (leaky brain), increasing susceptibility to neurological disorders.


Improving Mental Health Naturally

To enhance mental health and well-being, consider the following:

– Adopt a nutrient-dense diet

– Reduce inflammation

– Address chronic infections

– Restore gut health

– Balance hormones

– Detoxify the body

– Supplement with high-quality vitamins, minerals, and probiotics

– Practice stress management techniques


Get Personalized Support

If you are looking to improve your mood and overall well-being, I invite you to book a nutritional consultation, including a hair analysis test.

Certified Functional Medicine Practitioner

Katarzyna Blochowiak

www.diet-designer.com

Email: contact@diet-designer.com

Phone: 07707929982


Disclaimer of Medical Advice

All content provided is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider with any questions regarding your health.

NISKOWĘGLOWODANOWE CIASTO JOGURTOWE BEZ GLUTENU I NABIAŁU

Składniki na ciasto jogurtowe

1 szklanka mielonych migdałów

1 szklanka mąki z białej gryki (sama mielę białą kaszę gryczaną w elektrycznym młynku do kawy)

3 średnie jajka

2 łyżeczki “organic liquid stevia” Omica Organics (ważne, żeby użyć stewii bez gorzkiego posmaku!)

4 łyżki inuliny (opcjonalnie)

70 ml oleju kokosowego

300 g jogurtu kokosowego lub migdałowego

1 łyżeczka sody oczyszczonej

1 łyżeczka octu jabłkowego

400 g owoców: truskawki, maliny lub borówki


Sposób wykonania

1. Jajka utrzeć ze stewią i inuliną.

2. Dodać roztopiony olej kokosowy i dalej miksować.

3. Następnie do powstałej masy wlać jogurt i całość zmiksować.

4. Na końcu dodać suche składniki oraz ocet jabłkowy i wszystko dobrze wymieszać.

5. Masę wyłożyć na średniej wielkości blaszkę.

6. Umyć owoce i rozłożyć je równo na cieście.

7. Piec przez około 45 minut.


Smacznego! 😉

HOW TO BOOST YOUR IMMUNE SYSTEM AND MODULATE THE CYTOKINE STORM IN VIRAL INFECTIONS

HOW TO BOOST YOUR IMMUNE SYSTEM AND MODULATE THE CYTOKINE STORM IN VIRAL INFECTIONS

Based on “Natural Approches to health & immunity” by Dr. Rober G. Silverman and numerous medical researches.

Coronavirus disease (COVID-19) is an infectious disease caused by a new coronavirus SARS-CoV-2.

Most people infected with the COVID-19 virus will experience mild to moderate respiratory illness.

Older people, and those with underlying medical problems like cardiovascular disease, diabetes, chronic respiratory disease, and cancer are more likely to develop serious illness.


Factors that make us more likely to contract COVID-19:
  • Cardiovascular disease
  • Diabetes
  • Age
  • Hypertension
  • Obesity
  • Chronic pulmonary disease
  • Chronic liver or kidney disease
  • Autoimmune conditions
  • Chronic neurological diseases

Statistics about comorbidities:

71% of those hospitalized with COVID-19 in the United States and 78% of those in intensive care have underlying health conditions like diabetes, heart disease, and chronic lung disease.


Source:

CDC.gov, March 28, 2020


COVID-19 and Heart Health:

COVID-19 is associated with high inflammatory burden that can induce vascular inflammation, myocarditis, and cardiac arrhythmia.


Source:

Tao G, Yong Zhen F, Ming C, et al. JAMA Cardiol, Mar 27, 2020 (Online)


Early Signs of Infection:

Loss of smell or taste might be an early sign of infection with coronavirus SARS-CoV-2.


Incubation Period:

New study on COVID-19 estimates 5.1 days for the incubation period.

97.5% of people develop symptoms of SARS-CoV-2 infection within 11.5 days of exposure.

Source: Ann Intern Med. Published online March 10, 2020, Johns Hopkins. Published online March 9, 2020


Ibuprofen and COVID-19:

Ibuprofen is not recommended for use in COVID-19 because it damages the gut lining and the tight junctions of the blood-brain barrier. Ibuprofen also increases Angiotensin-converting enzyme 2 (ACE2).


What is ACE2?

Angiotensin-converting enzyme 2 (ACE2) is an enzyme attached to the outer surface of cells in the lungs, heart, arteries, kidneys, and intestines. ACE2 lowers blood pressure and also serves as the entry point into cells for some coronaviruses.


Source:

“Gene: ACE2, angiotensin I converting enzyme 2”. National Center for Biotechnology Information (NCBI), U.S. National Library of Medicine. 2020-02-28.


Coronavirus Symptoms:
  • Fever
  • Cough
  • Fatigue
  • Dyspnea
  • Sputum production
  • Shortness of breath
  • Myalgia
  • Chills
  • Dizziness
  • Headache
  • Sore throat
  • Nausea or vomiting
  • Diarrhea
  • Nasal congestion
Eye Ocular Abnormalities in COVID-19 Patients

Ocular abnormalities can also appear in COVID-19 patients, involving:

  • Eye conjunctivitis
  • Conjunctival hyperemia
  • Epiphora
  • Chemosis
  • Increased secretions

These ocular abnormalities repeatedly occurred in patients with more severe COVID-19.


Source:

Wu P, Duan F, Luo C, et al. Characteristics of Ocular Findings of Patients With Coronavirus Disease 2019 (COVID-19) in Hubei Province, China. JAMA Ophthalmol. Published online March 31, 2020


Why Does SARS-CoV-2 Spread So Easily?

Coronavirus can make 10,000 copies of itself in just a few hours. Within a few days, an infected patient can have hundreds of millions of viral particles in every teaspoon of blood.

Source: Medical News Today


ACE-2 and SARS-CoV-2

  • ACE-2 is the host cell receptor responsible for mediating infection by SARS-CoV-2, the coronavirus responsible for COVID-19.
  • SARS-CoV-2 has a specific structure that allows it to bind at least 10 times more tightly than the corresponding spike protein of SARS-CoV to their common host cell receptor.
  • SARS-CoV-2 binds to ACE2 with higher affinity than other coronaviruses, making it 10 times more effective at binding to host cells than SARS-CoV.
  • Treatment with anti-ACE-2 antibodies disrupts the interaction between the virus and receptor.

Source: R&D Systems

Fecal and Oral Transmission

Fecal and oral transmission may be part of the COVID-19 clinical picture.

10% of coronavirus patients experience GI symptoms such as:

  • Diarrhea
  • Nausea
  • Vomiting
  • Abdominal discomfort

These symptoms often appear before the onset of respiratory symptoms.

Researchers have found that RNA and proteins from SARS-CoV-2 (the viral cause of COVID-19) are shed in feces early in infection and persist even after respiratory symptoms subside.

GI manifestations are consistent with the distribution of ACE2 receptors, which serve as entry points for SARS-CoV-2.

These receptors are most abundant in the cell membranes of lung AT2 cells and in enterocytes in the ileum and colon.


GI Tract as a Possible Route of Viral Transmission:

  • 53.4% of patients had SARS-CoV-2 RNA detected in stool samples.
  • 23% of patients tested positive in stool despite testing negative for the virus in respiratory samples.
  • Clinical evidence suggests the digestive system may serve as an alternative route for SARS-CoV-2 infection.
  • In addition to the respiratory tract, clinicians should be vigilant in identifying patients with initial GI symptoms.

Source: Xiao F, Tang M, Zheng X, Liu Y, Li X, Shan H. Evidence for gastrointestinal infection of SARS-CoV-2, Gastroenterology, Feb. 27, 2020 online.


GUT-LUNG CONNECTION

Dr. Rob’s GUT MATRIX

“Your gut is not Las Vegas. What happens in the gut does not stay in the gut.” – Dr. Alessio Fasano (Italian medical doctor, pediatric gastroenterologist, and researcher).

What happens in the gut doesn’t stay in the gut.


The gut affects your:

  • Brain
  • Thyroid
  • Lungs
  • Liver
  • Digestion
  • Immunity
  • Weight
  • Skin

GUT-LUNG CONNECTION

Lungs should be considered an ecosystem with their own microbiota.

Some probiotics show beneficial effect on lung health and treat respiratory disease. The gut and lung microbiota are clearly linked by nutrition and immune system.

References:

  • Mathieu E, Escribano-Vazquez U, Descamps D, et al. Frontiers in Physiology, 2018;9:1168
  • Negi S, Pahari S, Bashir H, Agrewala JN. Frontiers in Immunology, 2019;10:1142
  • Zhu X, Han Y, Du J, et al. OncoTarget. 2017 May 10;8(32):53829-53838

Gut-Lung Communication

The gut microbiota feeds and matures the intestinal epithelium and is involved in immunity, while the principal role of the lung microbiota seems to be the orientation and balance of aspects of immune and epithelial responsiveness. This implies that the local and remote effects of bacterial communities are likely to be determinants in many respiratory diseases caused by viruses, allergens, or genetic deficiency.

The Gut-Lung Axis

The gut–lung axis (GLA) has emerged as a specific axis with intensive dialogues between the gut and lungs. It comprises the anatomical, systemic, and nervous system connections mediating reciprocal exchanges of microbial signals between the lungs and the gut.

One of the connections between the gut and the lung involves the translocation of bacteria via oropharynx reflux. The human body experiences multiple reflux events (especially in pathological conditions) that can transport different bacterial communities from the digestive tract to the upper respiratory tract. The bacteria can then be translocated to the lungs by micro-aspiration. Bacteria and bacterial fragments may also be translocated in the lymph and blood, as both play a significant role in the migration of immune cells to distal sites.

Reference:

  • Mathieu E, Escribano-Vazquez U, Descamps D, et al. Frontiers in Physiology, 2018;9:1168

Bidirectional Gut-Lung Axis
How Soap Kills the Coronavirus?

Soap breaks up the membrane of the virus and deactivates it. Wash your hands often for 20 seconds or more.


To Protect Yourself from COVID-19, You Need to Support Your Immune System.

To Boost Your Immune System, Avoid Certain Foods:
  • Gluten – Damages your gut. Dr. Silverman says, “Never been a better time to start being gluten-free.” Many research studies have linked gluten to intestinal permeability. Gluten directly impacts the intestinal lining through zonulin production, causing leaky gut, which contributes to autoimmune disease.
  • Processed food
  • Sugar
  • Artificial sweeteners – May change gut bacteria balance and cause leaky gut.
  • Dairy – A highly allergenic food that damages the gut and increases mucus production.
  • Detect and avoid food sensitivities.

Proper Diet Leads to Enhanced Immunity. Poor Diet Causes Impaired Immunity.

Healthy Diet to Boost Your Immune System:
  • Plant-based diet: Vegetables and fruits – rich in antioxidants, vitamins, and minerals.
  • Wild fish: Salmon, mackerel, anchovy, sardines, herring.
  • Grass-fed meats.
  • Chicken soup and bone broth.
  • High fiber – fiber is a prebiotic that feeds good bacteria for gut health.
  • Snack – organic dark chocolate.
  • Herbals – ginger, turmeric.
  • Oils – olive oil, avocado, macadamia nut oil.
  • Mushrooms – shiitake, reishi, turkey tail, maitake, oyster, lion’s mane.
  • Nuts, avocado, olive oil – Oleic acid (omega-9 fatty acid) from these foods stimulates SIRT1, a defense enzyme.
  • Appropriate fluid intake – hydration is essential for health.

Lifestyle Changes to Boost Your Immune System:
  • Time-restrictive eating or intermittent fasting – fast for 12-16 hours.
  • Get sufficient sleep – 7-8 hours of good quality sleep to improve the immune system.
  • Humidity – maintain home humidity for airway health and mucus.
  • Exercise – improves sleep quality and duration.

Immune Support Supplements:
  • Vitamin C – Liposomal vitamin C is the best form.
  • Vitamin D3 with K2 – 5000-10,000 IU D3.
  • Zinc – 20 mg/day helps the immune system fight viral infections by inhibiting viral replication.
  • Mixed mushroom complex – supports immune function.
  • Probiotics.
  • Liposomal glutathione – the master antioxidant.
  • Beta-glucans.
  • Omega-3 fatty acids.
  • Elderberry.

Role of Vitamin C in the Body

Vitamin C is the main systemic extracellular antioxidant. High doses (3-10 g/day orally or 10-50 g/day IV) function as antioxidants to prevent toxicity from reactive oxygen species (ROS) and viruses. It supports intracellular antioxidants like glutathione (GSH) and catalase.

Vitamin C empowers the immune system, promoting chemotaxis, growth, and activity of immune cells (macrophages, lymphocytes, natural killer cells), aiding the body in fighting infections.

Prevention of Viral Infections:
  • Most individuals tolerate 1000-3000 mg/day in divided oral doses to maintain stable levels in the bloodstream.
  • High levels of vitamin C lower the risk of viral infections by assisting immune function.
  • Oral doses of vitamin C can directly denature viruses.

Liposomal Vitamin C

Liposomal vitamin C is absorbed differently in the gut, binding directly to gut cells and bypassing active transport. It allows for a higher level of absorption than regular vitamin C. Taking both forms together increases bloodstream levels.


Vitamin D

Vitamin D deficiency is associated with an increased risk of viral acute respiratory infections (ARI). Studies suggest that 2000-5000 IU/day of vitamin D helps prevent viral infections. Levels are lowest in winter and early spring – peak flu season.

Hospitalized pneumonia patients often have severe vitamin D deficiencies.


References:
  • Gropper SS, Smith JL. (2013) Advanced Nutrition and Human Metabolism, 6th Ed. Wadsworth, Cengage Learning. ISBN-13: 9781133104056.
  • Levy TE. (2011) Primal Panacea. Medfox Pub. ISBN-13: 978-0983772804.
  • Orthomolecular Medicine News Service, Apr 3, 2020, “Rationale for Vitamin C Treatment of COVID-19 and Other Viruses”.
  • Orthomolecular.org
  • Orthomolecular Medicine Resources