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What Can Personal Genomic Tests Tell You About Yourself?

Every one of us are different in so many ways. The way we look, speak, think and behave depends on a lot of factors. But what makes us inherently different?

Today more and more people are curious to learn about their genetic makeup. As a result, DNA testings are now very popular all around the globe. At The Hundred Wellness Centre, we offer a range of highly specialized non-invasive diagnostic tools to analyze your DNA, to receive highly personalized insights into your hormones, metabolism functions and risk factors. 

But what can you do with this information? How do you interpret the results and how does it help you lead a better life? In this blog, we will discuss more about our DNA testing methods and how it can be effectively used to get a better understanding of your own body.

Why we recommend DNA testing

Previously, medical and fitness experts provided a general treatment to people who exhibited similar physical discomforts. However, people usually respond differently to external influences such as medicines, supplements, and exercises that are meant to help them lead a healthy life. This eventually leads to the question as to why such a variation exists when it comes to treating and managing similar conditions in different individuals. This is where our DNA comes into play.

DNA is like an all comprised memory chip that has all the genetic information that allows you to function, grow, repair and reproduce. Through DNA testing, experts are now uncovering the basic physical makeup of every one of our patients, which in turn helps our team tailor treatment plans for the individual. Along with factors like age, gender, medical history, and lifestyle indicators, genetic makeup is now taken into consideration to devise a comprehensive health management plan for our patients.

What  can be uncovered through  DNA testing

There are different variations of DNA tests, which can be used to interpret the unique needs of an individual. At The Hundred Wellness Centre, we have 4 different tests, each of which focuses on a specific area or requirement that needs to be learned. 

The DNA health test, for instance, is highly comprehensive and general, covering markers for lipid metabolism, detoxification, inflammation, oxidative stress, insulin sensitivity, methylation bone health and food responsiveness. For individuals suffering from potential metabolic issues, the DNA Diet test explores food responsiveness like lactose intolerance, caffeine sensitivity, salt sensitivity, iron overload, and polyunsaturated fat metabolism. Based on your unique DNA, this test will help in understanding how your diet can impact your health, for better or for worse.

DNA Oestrogen test is focused on uncovering potential issues with estrogen metabolism in your body. According to popular research, high exposure to estrogen in your life can increase the chances of developing breast cancer. The DNA Oestrogen tests for gene variants that impact the processing of estrogen and related compounds to determine whether it’s healthy for your body.

The DNA Fit test is ideal for individuals involved in physical training as the report shows how your DNA impacts your performance in sports or training. The test can give insight into soft tissue remodeling, inflammation, energy production, fuel metabolism, blood flow, and respiration. With the right insights, our experts can personalize a training strategy that optimizes your genetic potential.

In a nutshell, these tests can help experts analyze your genetic makeup and provide information about potential health risks that are influenced by lifestyle, diet, supplements, exercise and social habits. With this information, our experts can recommend the best diet to follow, physical exercises and lifestyle changes that ensures a positive impact and reduce the overall risk of contracting diseases. 

 



Bokashi: How We Recycle Our Vegan Waste To Make Natural Compost

Have you ever wondered how your everyday life can impact the world around you?

Like every other living being on the planet, each and everything we do leaves some impression on nature. Did you know that something as trivial as our daily food wastage is negatively impacting the earth? According to the United Nations Food and Agricultural Organization, roughly 30% of food is wasted globally across the supply chain. Unknown to many, this contributes to 8% of the total greenhouse gas emissions in the world. 

Gases such as carbon dioxide, nitrous oxide, methane, and hydrofluorocarbons are produced and emitted from food production to the use of our refrigerators. Taking the amount of metal cans, cardboard boxes and plastic packing into consideration, which we get when buying food, we are all generating a lot of waste, thereby contributing in one way or another to climate change. Overall, we can say that reducing food waste is one way to reverse the effects of global warming. 

Recent studies by Project Drawdown tell us that reducing food waste and resorting to good recycling practices can reduce more than 70 billion tons of greenhouse gas emissions.

But how do we do this? What can we, as individuals and families do to help reduce greenhouse emissions? Apart from switching to natural products as part of your personal detox program, there are more ways in which you can lead a life of wellness; by reducing your food wastage and by starting a bokashi composting. Here’s two:

Why we recommend bokashi

Unlike other composting methods, Bokashi composting is an anaerobic process that relies on the inoculated barn with Lactobacilli to ferment kitchen waste including dairy and meat. As the input waste is fermented by bacteria and not decomposed, the process doesn’t emit any greenhouse gases or heat. The fermented matter is then directly fed to fields or garden soil, virtually taking all the carbon, energy and nutrients in it to enter the soil food web.

How we do it at The Hundred

Since we realized the impact of ‘seemingly harmless’ food waste on the environment, we were researching alternate ways to manage our organic waste. On learning about bokashi composting, we started using the method to manage the vegetable wastes from our daily meals as well as the waste generated from the 100 cafe. 

During the fermentation process, the breakdown of the input releases liquid runoff, which is high in proteins, nutrients, and lactic acid. Occasionally we drain and collect this liquid, known as the “bokashi tea”, dilute it with water and sprinkle it over a targeted area of the soil. This ensures that all of the nutritional value of the waste is utilized to feed the soil ecosystem, along with solid matter at a later stage.

Bokashi is also a hygienic waste management method due to the amount of lactic acid it produces. Lactic acid is a strong natural bactericide with antimicrobial properties. As more of the acid is produced during the fermentation process, it suppresses the lactobacilli, slowing down the fermentation and eventually stopping it.

As a result, the fermentation bin does not release any smell when it is closed. On average, this bin must be opened only for a minute or so in a day to add the input waste or to drain off via the tap.  Once the bokashi compost is ready for use, we dig trenches in our garden adding the waste and covering it over with soil. When we see our garden in full bloom, we say a silent thank you to the bokashi.

Bokashi Compost is one simple way in which you can reduce the everyday carbon emissions in your household. It’s a perfect detox program you can provide for the environment. By reducing food waste and composting it efficiently, we can all take small steps in making this world a better place to live.

 



What is your IKIGAI?

Hidden deep inside each of us, we all have what is called ikigai. This mysterious Japanese word translates to a sense of purpose in life or what a French philosopher might call a “raison d’être”.  While many may have found their ikigai, others continue their ongoing search for it although it resides within them.

Authors Hector Garcia and Francesc Miralles wrote the international bestseller book Ikigaiwhile researching the concepts of longevity and meaning or purpose in life.  The book was born through the discovery of this Japanese philosophy on longevity and happiness, in particular while studying why the inhabitants of the island Okinawa in the south of Japan live longer than people anywhere else in the world. For every 100,000 inhabitants in Okinawa, 24.55 people are over the age of 100 which is far more than the global average.

Known as the Village of Longevity, Okinawa holds first place among the world’s Blue Zones which include 5 regions in the world where people live the longest.  The other blue zones include Sardinia (Italy), Loma Linda (California), The Nicoya Peninsula (Costa Rica), and Ikaria (Greece). Members of these communities consume little meat or processed foods, walk rather than drive, and enjoy gardening and growing their own vegetables.  A common saying in Japan known as “hara hachi bu” refers to the ancient wisdom advising them to “fill the belly to 80 percent” and avoid overeating and burdening the body with long digestive processes which accelerate ageing. Okinawans have a body mass index between 18 and 22 compared to 26 or 27 in the United States.

It appears that nurturing friendships, keeping busy and active, eating light, getting enough rest and fostering yuimaaruor strong social ties and a sense of community are all essential elements for good health.  However at the heart of the joie de vivre that inspires these centenarians to joyfully cherish each day is their ikigai.  The book goes on to describe the experiences of many centenarians who may have had difficulties in their lives, but are equipped with a positive attitude and a high degree of emotional awareness and resilience – another key element for longevity. The concept of Ikigai offers readers insights into time-tested approaches that inspire purpose and passion in a way that moves us from material possessions towards a life where living with less creates happiness, vitality and longevity.

The concept of Ikigai offers readers insights into time-tested approaches that inspire purpose and passion in a way that moves us from material possessions towards a life where living with less creates happiness, vitality and longevity.

A complete lifestyle destination in Dubai, The Hundred offers all of the elements of wellness under one roof including Pilates, Yoga, Physiotherapy, holistic treatments, a cafe and so much more. There are many things that make The Hundred Wellness Centre unique, please give us a call on +9714 344 7333 to learn more!



Will Pilates Give Me Flat Abs? | Pilates Studio in Dubai

Washboard abs. Toned 6 pack. Sleek stomach. We all wish for that. Here is a great low down on the most popular question we get from our clients …. will Pilates make me lose weight and give me a flat stomach?

The Lowdown on Pilates and Toned AbsStomach fat is made up of 3 components: visceral fat, subcutaneous fat, and a weak core. 

The first component of stomach fat is the visceral layer around and between your organs. Visceral fat is used as protection. When you are overweight it will also act as a storage area.  Visceral fat is tight, so even though your stomach will bulge it will feel tight.

The second type is subcutaneous fat.  This is the layer directly under the skin.  This is the fat that feels and looks ‘flabby’.  Woman store more subcutaneous fat than men (mainly for use during child rearing). Men with excess abdominal fat generally have hard or tight tummies while woman have loose and flabby tummies. This is due women storing fat in the subcutaneous layer as opposed to visceral layer.

The third cause of flabby tummy is weak core muscles and this is where Pilates can be a huge benefit.  Not only for strengthening and tightening the core muscles but also for burning fat and increasing blood oxygenation which burns more calories and increases cell renewal.

Pilates Strengthens a Weak Core

Since it is not possible to directly lose fat from just your stomach, you have to lose fat from all over your body.  To do that you have to increase your cardiovascular work, eat less, breath properly and of course do pilates!

The one place we can ‘spot’ train is a weak core and the ideal form of exercise to do that is Pilates.  In fact the whole basis of Pilates is about core strength in the pelvic floor, abdomen and back. For visceral and subcutaneous fat, they have to be burned off with the rest of the fat in the body.  Pilates makes your muscles stronger and more efficient at burning fat, it also trains the muscles that help you breath (the intercostals ) and makes your lung capacity bigger and more flexible.  The easier and faster exchange of oxygen into carbon the more calories you burn and this increased exchange also increases cell function by pumping more oxygen into the blood.  However Pilates on its own will not burn large amounts of calories.  Which is why we recommend another form of cardio exercise, walking, swimming and cycling are perfect.

Other Factors to Reduce Stomach Fat

There are a few other things to consider in relation to the fat on our stomachs.  We all have different genetic make up and some people store fat more on the stomach.  Some store on the hips and thighs etc.  Also the place that you last stored fat will be the first place that it comes off when you lose fat. Woman tend to store fat on the stomach and thighs first so this will potentially be the last place that will shed excess weight.

There is another factor that will effect stomach fat – stress.  When we have a lot of stress in our lives (who doesn’t have a lot of stress in their lives these days?) we release more of the hormone called cortisol which triggers fat storage in the abdomen.  Pilates helps to address the stress in our lives because it takes you out of your day completely for one. two or three hours a week.  You focus on your breathing, your body and your mind and that is deeply relaxing and stress reducing.

To Recap, Can Pilates Give You a Flat Stomach?

Yes! By doing Pilates to  strengthen core muscles, increasing the fat burning efficiency of the body, and by reducing stress in your life.  In fact Pilates combined with another form of cardiovascular workout can provide huge weight loss benefits.  But a one off session once a week for three or four weeks will only give you a basic understanding of Pilates principles. You will  need a more intensive practice of 3 or 4 times per week, plus some form of fat burning cardio exercise, and address the stress in your life, eat a healthy balanced diet to get really great results.

To get the most and best results, it is always advised to train with an expert and we invite you to join us at The Hundred Wellness Center in Dubai with our watchful Pilates experts to reap the best in your workout. We offer private and small group classes to ensure best results, from Mat Pilates to Reformer, Cadillac, Pole, Chair….don’t let those names scare you off!

To discuss a Pilates class that’s right for you, please e-mail us or give us a call  +97143447333. See the class schedule here.

Email UsCall Us +971 (0)4 344 7333



Irritable Bowel Syndrome and Holiday Cheer!

IBS (Irritable Bowel Syndrome)

The festive season can serve up a bellyful of digestive distress for those who suffer from Irritable Bowel Syndrome (IBS). Indulging in tasty treats and delicious beverages during the joyous season can leave many sufferers with unpleasant symptoms such as cramping, abdominal pain, bloating, gas, constipation and diarrhea. Flare-ups are common from triggers such as sugar-laden rich foods, wheat, and of course holiday stress.

Social gatherings may bring a sense of dread especially if symptoms are unpredictable. However, following these tips can keep your IBS (Irritable Bowel Syndrome) in check so that you can enjoy the merriment of the season and tackle the digestive issues gracefully!

Tips for Digestive Comfort:

  • Eat strategically by eating smaller meals throughout the day and especially before a function. It may be tempting to reach for carb-heavy treats and go overboard but it’s important to remember that a sensitive digestive system will react to certain foods. Knowing which foods trigger symptoms will alleviate digestive discomfort. Common culprits are usually wheat, dairy, sugar and other processed foods. A very helpful assessment offered at The Hundred Wellness Centre is the Food Intolerance Test which can identify less-suspicious culprits that may be causing inflammation and bowel distress.
  • Address Stress levels which can rise during the exciting and hectic season by planning ahead and organizing moments to relax. Practicing deep breathing goes a long way to calm the nervous system which in turn calms digestion. Making time for a long warm bath or meditation also lowers stress as does massage with aromatherapy.
  • Sleep well as it is essential for a healthy, happy digestion and recovery is vital after along busy day.  Improve sleep hygiene by drinking a soothing herbal tea such as chamomile which also soothes tummy troubles.
  • Hydrate with good quality filtered water to keep the bowels from being sluggish especially when eating more fiber-rich foods, which maintain gastrointestinal muscle tone and flush out toxins. It is best to drink water 20 or 30 minutes before meals rather than during meals which tends to dilute digestive enzymes.
  • Seek professional help from your Naturopathic Doctor or other holistic health practitioners who can recommend effective natural remedies such as high-quality probiotics, soothing botanicals, liver support supplements, vitamin D and even acupuncture to alleviate the digestive dysfunction and ease discomfort.

Our digestive systems are closely linked to our sense of wellness and happiness. Paying closer attention and taking steps to address the disturbances enhances vitality and minimizes stress.

Efficient movement of food through the digestive tract is vital to good health and comfort. The Hundred Wellness Centre offers a detailed Food Intolerance Test in Dubai to detect tolerance levels and identify troubles in digesting certain foods, thus encouraging a healthy diet as a part of first hand IBS treatment.

You may think it’s impossible to travel if you suffer from Irritable Bowel Syndrome (IBS), but have no fear, just follow the above tips for an enjoyable holiday in Dubai or give us a call on +9714 344 7333 to learn more!



It’s all in your head: Neuroplasticity and Happiness

Neuroplasticity and happiness in Dubai

We’ve all heard of miraculous stories of human beings who have been able to recover completely after a traumatic injury or experience.  Many of these people have gone further than just survival and have thrived and flourished remarkably. One explanation behind these magical outcomes is something known as Neuroplasticity.

Our brains are truly extraordinary and neural pathways can be created or discarded, according to our experiences.  The term Neuroplasticity was first used by Polish scientist Jerzy Konorski in 1948 where changes in neuronal structure could be observed, in response to interactions in the environment.  Unlike what was previously believed about the brain, it has now been discovered that the brain is dynamic and its architecture can change.  It is actually possible to stimulate new circuits within the brain’s neuronal machinery.  This “malleability” is the brain’s ability to literally change shape over time, for the better or worse.

People who continuously experience chronic or traumatic stress, or who hold a negative state of mind with feelings such as anger and resentment, shine a “spotlight”, so to speak, on the neuronal pathways, that strengthen these states of consciousness. With training however, scientists are showing that neural pathways in the brain can literally be rewired.  By focusing attention or awareness on positive moments and experiences, the neuronal pathways build upon and strengthen positive states of mind.  Pathways that regulate emotions, thoughts and reactions can be reprogrammed and recreated to move us away from feelings of fear and anxiety and towards feelings of joy and happiness!

Rick Hanson, bestselling author and psychologist, points out that it is possible to stimulate our neuronal pathways to cultivate positive states of mind, and therefore enhance our wellbeing.  People, who consciously practice gratitude, benefit from higher flows of reward-related neurotransmitters like dopamine.  Synapses or gaps between neurons become stronger and new synapses form.  This is also the case with those who practice mindfulness techniques such as meditation and deep breathing.

In a world where we are experiencing higher levels of stress and chronic diseases from environmental triggers, it is encouraging to know it is possible to preserve and even enhance brain health.  We can skillfully stimulate positive mind states and therefore strengthen the pathways for a long-lasting effect like many people regained their happiness through Neuroplasticity.  As the famous saying by the Canadian scientist Donald Hebb goes, “Neurons that fire together, wire together.”

Here are 5 ways to rewire your brain towards happiness:

  1. Keep a Gratitude Journal: acknowledging the positive things and blessings in life reduce inflammation and increase positivity.
  2. Travel often: exposes the brain to novel stimuli and new environments.
  3. Learn a new language or a musical instrument: enhances formation of new neural networks.
  4. Get quality Sleep: encourages learning retention by increasing connections between neurons.
  5. Fast Intermittently: decreases the risk of neurodegenerative disease, improves cognitive function and synaptic adaptation.

Based in Dubai, the Hundred practices a holistic approach to wellness, which means they focus on how the three main areas of your life – body, mind and soul – are connected and how they can be optimized to improve your overall sense of well-being and happiness, as we experience the magic through Neuroplasticity. The team has been painstakingly curated to truly help our clients feel at home – and at peace. Each and every piece of art at The Hundred Wellness Centre has a purpose and a story behind and it’s a journey to finally finding its home here, and you can read more on the tales of some of the pieces that are dotted around the space by visiting our website, or the next time you visit just ask one of our team based in Dubai! We can help you navigate holistically through all things health, wellness, and movement. Give us a call on +9714 344 7333 today to learn more.

References:

https://www.forbes.com/sites/vanessaloder/2015/03/18/how-to-rewire-your-brain-for-happiness/#7c74311559ef

https://greatergood.berkeley.edu/article/item/how_to_trick_your_brain_for_happiness#thank-influence



Happy Healthy Child | Emotional and Physical Health

how to have happy healthy kids

All parents want to raise a happy child.

As reported frequently by children’s wellness advocates, the last two decades have seen a shift where “childhood” has moved indoors. The average child spends much less time in structured outdoor play, and many more hours in front of an electronic screen. This shift inside has had a tremendous impact on children’s health as we see an almost doubling of childhood obesity rates in western nations. ADHD and pediatric prescriptions for antidepressants are also on the rise. All of this begs the question – What do children need to enhance wellness and be happy?

The National Wildlife Federation takes an in-depth look at how to balance screen time with green time in the report, Friending Fresh Air: Connecting Kids to Nature in the Digital Age. The report speaks to the benefits of technology as a valuable tool for learning and playing, but also offers insight into balancing screen and green experiences to rear happy and healthy kids. Connecting to nature is beneficial on so many levels and acts as a buffer against stress. It allows kids and parents to recharge their own batteries which not only boosts immunity and cognition, but also contributes to healthy social development. It is important for parents to include time to unplug completely and enjoy some disconnected time to connect with nature.

In today’s world, there may be an emphasis on “being too clean”; meaning it’s possible that we are obsessed with super-surfaces and super-clean bodies. Getting “dirty” outdoors actually offers many benefits for children in terms of happiness and good health. Research shows that kids who live in an “ultra-clean” environment suffer increased risks towards allergies, asthma and other auto-immune diseases. Contact with dirt allows children to explore the wonders around them through a sensory experience of various textures in nature, and also exposes them to a diverse population of healthy bacteria, parasites and viruses – all necessary for a robust and healthy immune system. Furthermore, studies are showing that children who enjoy gardening, digging holes, or making mud-pies also enjoy better mood and a reduction in anxiety and stress.

Speaking of healthy bacteria, our bodies are designed to host friendly bacteria in our digestive tracts and on our skin to protect from unhealthy invaders which may cause infection or illness. The overuse of antibiotics which is becoming a well-recognized epidemic in our society, kills the beneficial bacteria rendering children defense-less and prone to frequent illness. It turns out that the brain and the gut interact and communicate directly via the vagus nerve which points to the influence of nutrition on the digestive system and the brain. The feeling of “butterflies in the stomach” or “upset stomach” when anxious or excited speaks to this gut-brain connection. As such, it comes as no surprise that a healthy mind starts with a healthy gut. Incorporating more healthy fats from raw nuts and seeds and oily fish, to whole organic fruits and vegetables is a great way to enhance gut health and therefore, mental health.

Healthy eating not only influences health and happiness in childhood, but goes a long way to maintaining great health into adulthood and decreasing the risk of many diseases such as diabetes, heart disease and autoimmune diseases. Involving children with grocery shopping and learning to read ingredient labels is a great way to encourage healthy eating, which benefits children by stabilizing energy levels, improving mental abilities and mood, maintaining a healthy weight, and even preventing the onset of depression or anxiety.

Sleep is an essential aspect of good health which can be affected by busy schedules, addiction to television and electronic games, and a lack of physical activity. Good quality sleep for children may require anywhere from 8-10 hours and is vital for healing and repair for growing bodies. Regular doses of bright natural light improve the circadian rhythm of children making it easier to sleep at night, not to mention the added benefits of natural Vitamin D from sensible exposure to sunlight. Exercise, especially outdoors, releases soothing endorphins into the bloodstream which stimulates melatonin production, a hormone necessary for good quality sleep. Sleep is also an essential element for mental health and positive mood.

In summary, allowing children more outdoor play time, unplugging periodically from electronics, regular exercise, balanced wholesome nutrition, and healthy sleep habits all contribute to healthy, happier children. Setting aside time daily to connect with kids as parents also fosters stronger connections and enjoyable social relationships which are an important part of emotional wellbeing.

 
 
 
 

Parents also need to focus on their own wellbeing to help their happy child. If you have questions about your health, e-mail us or give us a call on +97143447333. All enquiries are completely confidential.



Homeopathy | The Law of Similars

 homeopathy

Homeopathy has been gaining more and more attention as its popularity spreads. And with good reason – it is convenient, safe, effective, and affordable. So… what is homeopathy?  

Founded back in the 18th century by Dr. Samuel Hahnemann, a German physician, this system of medicine is based on the premise of “like-cures-like,” otherwise known as the law of similars. 

This law of similars was already known and utilized in several traditional cultures and was used this principle in healing practices, but it was Dr. Hahnemann who developed it into the system of medicine we know today as homeopathy.  

Homeopathy utilizes remedies formulated from various substances found in the plant, animal, and mineral worlds which are then diluted to make them more potent.  

The more diluted a remedy is, the stronger its effect on the body. The idea is that as the physical aspect of the remedy is weakened (through dilution), the energetic properties are heightened. 

Working by matching a remedy to the symptoms a person is experiencing (whether physical or emotional) clinical homeopathy looks at the whole picture of the person including all the tiny details that one may not think are relevant can make the difference between the correct match or not. 

Not just anyone can match and treat with homeopathy successfully. Clinical Homeopaths undergo extensive education and training to practice. They are skilled professionals that are trained and experienced in taking a complete case of a person seeking treatment and will know best what to look for when matching a remedy. And while homeopathy is safe, and an incorrect match of remedy to symptoms will not cause any harm.. It also will not help relieve and cure. 

More and more as of late many people find themselves turning to homeopathy as an alternative gentle healing modality when seeking to treat an acute or chronic condition. 

In conclusion, for those seeking to expand their healing journey, homeopathy definitely warrants some exploration. It is safe, convenient, easy to use, does not interfere with other conventional treatments or medications, and can be very effective when used in conjunction with other diet and lifestyle adjustments to promote health and wellbeing. As with any new therapy, it is best to consult with a trained professional. In our team at the Hundred we have a clinical homeopath and would love to support you on this journey.

To learn more or to book your consultation email or call us on +9714 3447333.  



Food Guidelines | What are You Feeding Your Body?

body

Food Guidelines can help you stay on track for a healthier mind and body.

What foods we put into our bodies impacts our energy, moods as well as the obvious– our physical health. By becoming more mindful and intentional about what, when and why we eat, we can create balance and harmony both physically and emotionally.

One of the best ways to do this is to imagine and understand that the nutrients in our foods act as information to our cells. When we give our bodies the right information, they will function at their highest levels —we will have more energy, our minds will be clearer, and we can live life to our best and highest ability.  

And the truth is that the quality of what you eat is FAR more important than how much you eat.  The body is dynamic system and it’s responsive to the quality of the calories you’re eating and the type of information that you’re fuelling your body with. Eating poor quality food is like talking to your body over Skype with a bad WIFI signal, it simply can’t understand how to use that information. 

The anatomy of your food matters; white bread and broccoli are not the same kinds of carbs, and on the same token, soybean oil and coconut oil are totally different kinds of fats. And all calories are NOT created equal. The sources and nutrient-density of your food play a much larger role in your health than the amount of calories a food contains.

Your body is smart, it knows the difference, and it knows which of these are supplying quality information and which are toxic. How can you feed your body with the right information? Here are a few food guidelines:  

1. Eat a diet low in sugar, flour, and refined carbohydrates of all kinds.

2. Eat dark leafy greens, lots of vegetables and some fruit (low sugar options are best). The deeper the colors, the more variety, the better. 
3. Avoid any and all foods with pesticides, antibiotics, preservatives, additives, hormones and GMO’s.
4. Eat high quality fats rich in omega-3. So, plenty of virgin cold-pressed organic olive oil, raw nuts, seeds and avocados. 

5. When possible opt for foods that are organic, local, and fresh. Grass-fed/ grass-finished meats are also the best option if you consume animal protein. 

 At the Hundred we take this all very seriously, and if you follow our social media you will see some of the wholesome, nutrient packed foods and drinks that we offer in our café.

So, if a healthier lifestyle is what you are looking for, The Hundred is here to help. With our vast resources, we can help you navigate holistically through all things health, wellness, and movement.

Give us a call on +97143447333 today to learn more– or email us here!  



the thyroid | a balancing act

thyroid

Sometimes you just feel ‘off’. You’re slightly off-balance and can’t explain it. It may be a feeling of fatigue that just won’t go away, even after a full night’s sleep. Or maybe you’re feeling depressed or anxious without a rational cause. And even though you’ve been consistent with your diet and exercise, the pounds have somehow piled on pounds that just won’t budge. All of these symptoms can possibly point to a thyroid disorder. 

To learn more about this delicate gland and its functions we share with you an excerpt from an in-depth article that Dr Faryal our in-house Naturopthic Doctor put together: 

Countless individuals suffer from symptoms of low or dysfunctional thyroid and countless more are misdiagnosed or undiagnosed.  Doctors either interpret lab values incorrectly or determine that these patients are “fine” because they do not fit into the conventional reference ranges on standard panels. Thyroid problems in women occur up to 7 times more often than in men, and globally, a staggering 200 million people are living with related disorders. 

The thyroid is a butterfly-shaped gland which sits just below the voice-box in the neck and is responsible for producing hormones which regulate growth and energy production in the body, making it the master gland of metabolism. But that’s not all; the thyroid influences and interacts with other hormones in the body and is essential for proper functioning of all organs including the heart, musculoskeletal system, and brain. 

High or Low? 

Hypothyroidism and Hyperthyroidism are at opposite ends of the spectrum of thyroid disease. A healthy thyroid gland is initially governed by the pituitary gland in the brain, which senses low thyroid hormone in the blood and sends a messenger to instruct the thyroid to make more hormone.  This messenger is TSH or thyroid stimulating hormone.  An underproduction of these hormones will slow down metabolism resulting in Hypothyroidism which creates symptoms such as weight gain, feeling cold, fatigue, irregular menstruation, brain fog, depression, increased blood pressure and cholesterol, dry skin, hair loss and constipation.  On the other hand, overproduction leads to Hyperthyroidism which speeds up the body’s metabolism.  Classic features include weight loss, nervousness, anxiety, intolerance to heat, excessive sweating, palpitations and insomnia. 

Get the correct Tests 

Most physicians believe that the patient is fine if TSH values are within the “normal” range, however the TSH value is grossly unreliable at determining low thyroid function.  Often patients are given prescription medication for low thyroid or dismissed entirely because their TSH and T4 levels are “normal” according to the conventional understanding. 

The upper limit for TSH accepted conventionally is between 4 and 5 mU/L.  However, from a naturopathic perspective, the acceptable upper limit is 2.5 mU/L, with most patients feeling best at 1.5-2 mU/L.  This discrepancy of opinion is one of the main factors resulting in underdiagnoses which affects health and quality of life. 

Measuring free T3 and free T4 levels is essential.  Fluctuating levels along with TSH measurements can distinguish between cellular resistance to active T3 or conversion problems from T4 to T3. 

Thyroid antibodies must also be tested to ascertain any autoimmune issues and is the best way to diagnose Hashimoto’s.  The common antibodies tested are Anti-TPO (thyroid peroxidase) and Anti-TGA (thyroglobulin). 

Finally, reverse T3 testing is crucial as it is the third most abundant form of thyroid hormone. Active T3 can sometimes be diverted back into an inactive “reserve” form which happens during times of illness or stress. This is worth checking when fT3 is low but fT4 and TSH are normal.          

Treat the Cause 

The physiology of this gland is complex and is interconnected with other endocrine glands, immune system, the gut, and various cellular signals A multitude of factors influence thyroid function, which if overlooked, may worsen the condition. Some of these factors are: 

Stress an inescapable part of modern day life and a major contributor toward thyroid issues.  Chronic or high stress elevates cortisol which when prolonged, fatigues the pituitary and adrenal glands and interferes with TSH.  Many overweight individuals attribute weight gain to low thyroid function, not realizing the connection to high stress and cortisol levels which further inhibit weight loss.   

Conversion of T4 into T3– Most thyroid patients receive a medication called Thyroxin which is mostly T4; this is not effective if conversion into T3 is problematic. T4 comprises 90% of thyroid hormone, however up to 60% of conversion into the active T3 form takes place in the liver. A sluggish liver despite normal liver enzymes on lab tests, will impede conversion.  Toxins from the environment and food need to be detoxified effectively by the liver, so naturopathic support for the liver may be needed. Another twenty percent of the conversion into T3 takes place in the gut so healthy digestive function is vital as well.   

Mineral and vitamin deficiencies these are common since iodine (present in T3 and T4), selenium, iron and even Vitamin D are all necessary for proper thyroid function and are involved in converting T4 into T3.  Tyrosine, zinc and methylfolate are also major players, which if deficient, can lower T3.   

Hormonal imbalances in particular excess estrogens from birth control pills, xenoestrogens from plastics and toxins in the environment, hormone-injected meats – all lower thyroid hormone. Hormones interact with each other and excess estrogens interfere by increasing the protein that binds to thyroid hormone (TBG) making it inactive. 

Naturopathic management always aims to treat the root cause. Diet is the foundation, and specific nutrients and natural medicines are used to regulate and restore thyroid function as well as to clear dysbiosis and improve gut function. 

To learn more and explore possible imbalances call today on +9714 3447333 or email us to book a consultation with Dr Faryal