Microbiome, Brain Fog, Back Pain, Magnesium, Chia Seeds

In This Issue: 

• Protecting Your Gut Microbiome
• Clearing Brain Fog
• Back Pain Relief—The Latest Science
• Are You Getting Enough Magnesium?
• Chia Seeds For Multiple Health Benefits

Find lots of healthy recipes in my Whole Food Plant-Based, Gluten Free Diet & Recipes Facebook Group

Message from Bernadette Wulf

Greetings,

It’s really starting to feel like springtime here in Sonoma County, CA—sunshine and temps in the 70s after heavy rains. More than welcome in my book.

Meanwhile, I’m in the middle of moving from one side of our house to the other, so things have been a bit chaotic. It’s so nice to get outside and do a little puttering in the garden for my sanity.

This month I found some great articles on how to maintain a healthy microbiome, tips for clearing brain fog, excellent advice for preventing back pain—including the best tip that works for me, why you may need more magnesium, and the many benefits of eating chia seeds.

I hope you find something helpful.

WulfWorks News

I’m looking forward to the Spring Equinox, AKA Ostara, when the nights stop being longer than the days. That’s something to celebrate!

If you want to celebrate with me on March 21st, keep an eye on your inbox for announcements about my upcoming Ostara workshop on Zoom.

We’ll be meeting some of the spirit animals of the season and welcoming Eostre goddess of spring, from whence Easter gets its name.

BTW, do you know the difference between a rabbit and a hare? They may look similar, but they behave very differently from each other in the physical and spirit realms.

Have questions or comments? —>>> Email Bernadette <<<— Please use this link and do not hit reply to this post or I may never get your message.

To your health and happiness!
Bernadette Wulf
WulfWorks.com – HealItAll.com – Eat Plants for Life

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Protecting Your Gut Microbiome

If you pay attention to health news at all, I’m sure you’ve heard a lot about the gut microbiome lately.

Maybe you wonder what you need to avoid and what to include to insure the vitality of these invisible internal helpers.

This article from nutritionfacts.org has the answers you’ve been looking for:

Key Takeaways

• • Common substances can damage the gut barrier. Drugs like aspirin, ibuprofen, and alcohol can increase intestinal permeability (called “leaky gut”), allowing harmful substances to enter the bloodstream which may in turn trigger inflammation or allergic reactions.
  • A compromised intestinal barrier is linked to conditions such as inflammatory bowel disease, food allergies, and cardiometabolic disorders, making it a potential target for disease prevention and therapy.
  • High-fat, Western-style diets can negatively affect gut microbiome and barrier function, while reducing fat intake and avoiding harmful substances can help maintain or restore intestinal health.

Read more about how to protect and feed your healthy gut microbiome — https://nutritionfacts.org/blog/could-your-pills-and-food-be-causing-a-leaky-gut/

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Clearing Brain Fog

Brain fog is no joke. It can interfere with your job, your relationships, and your peace of mind.

The good news is that there’s a lot you can do to insure healthy brain functioning.

Here’s the scoop from goodnesslover.com:

Brain fog isn’t something you have to accept as normal—it’s your brain signaling it needs help. Often, the solution is surprisingly straightforward: specific nutrients your brain has been missing.

B-vitamins (especially B12), magnesium, omega-3s, and vitamin D form the foundation for mental clarity. Combined with gut health support, quality sleep, stress management, and anti-inflammatory foods, these nutrients can restore the sharp, clear mind you deserve.

Start with testing for deficiencies if possible, add a high-quality B-complex supplement (especially if you’re [stressed—ed.] plant-based, older, or have digestive issues), and support with whole foods rich in these brain-essential nutrients.

Your brain has incredible capacity to heal when given what it needs. Mental clarity is within reach—start nourishing your brain today.

Key nutrients recommended for brain fog:

• Vitamin B12 & other B‑vitamins – essential for healthy nerve function, neurotransmitters, and energy metabolism.

• Magnesium – supports nerve signaling, reduces neuroinflammation, and helps sleep.

• Omega‑3 fatty acids (EPA/DHA) – vital fats for brain cell structure, communication, and reduced inflammation.

• Vitamin D – involved in neurotransmitter production and neuroprotection; low levels are linked to cognitive issues.

Read more about clearing brain fog — https://goodnesslover.com/blogs/health/nutrients-for-brain-fog

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Are You Getting Enough Magnesium?

Many health experts tell us that most of us are not getting enough magnesium. Why does that matter?

• Magnesium is an essential mineral involved in hundreds of biochemical processes, including heart, bone, nerve, and muscle health. Many people (especially in the U.S.) don’t get enough, and deficiency is widespread.

• Key health benefits include improved heart health and blood pressure, stronger bones, lower risk of type 2 diabetes, better sleep, fewer migraines, and potential mood support.

• Best sources: leafy greens, beans or lentils, nuts and seeds (especially pumpkin seeds), whole grains, avocado, bananas, and a little dark chocolate for joy.

To boost your magnesium naturally, aim to include 1–2 magnesium-rich foods at each meal. Cooking from whole, minimally processed foods is key, since processing strips magnesium out.

Here are some causes and symptoms of magnesium deficiency, from foodrevolution.org:

What Causes Magnesium Deficiency?

In addition to inadequate consumption of magnesium from food, low magnesium levels in the body may be caused or worsened by:

• • An excess of heavy metals due to soil contamination
  • A lack of minerals due to soil erosion
  • Having a digestive disorder, such as celiac disease or chronic diarrhea
  • Having type 2 diabetes
  • Being dependent upon alcohol
  • Being elderly, as magnesium absorption decreases with age
  • Taking certain medicines, including diuretics and proton-pump inhibitors, that can cause magnesium loss

Risks of excess magnesium mainly come from supplements, not food—too much can cause diarrhea, nausea, low blood pressure, and in extreme cases serious complications like irregular heartbeat.

If you consider supplements, start low and choose gentle forms (like magnesium glycinate or citrate), and avoid mega-doses unless guided by a practitioner—food first is the safest, most balanced path.

Read more about benefits of magnesium and causes of deficiency — https://foodrevolution.org/blog/magnesium-health-benefits-risks/

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Back Pain Relief—The Latest Science

One of the most debilitating common health challenges is back pain.

You can find yourself flat on your back for days, literally crawling to the bathroom, living on crackers and hummus, because you can’t stand up long enough to cook anything. Been there and it’s not fun!

Here are some tips that can help from healthrevolutioninsider.com:

The journey to alleviating lower back pain is rarely about a single “magic bullet.” It is about a cumulative adherence to biomechanical principles. It involves trading bed rest for gentle walking, swapping sit-ups for stabilization exercises, and understanding the physiological timing of heat and ice. It requires an awareness of how we sleep and how we think about our pain.

My Best Tip

Here’s an excellent tip I learned from Dr. Yoni Whitten that has made a huge difference in preventing back pain for me: always maintain your lumbar curve.

When seated, make sure you have a pillow or support behind your lower back. Your spine should naturally have an S shape. Curving slightly out at the upper spine below the neck and in at the lower back. This tip alone has prevented my back from “going out” for a couple of years.

Read more about preventing back pain — https://healthrevolutioninsider.com/the-science-of-spinal-relief-evidence-based-strategies-to-alleviate-lower-back-pain-at-home/

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Chia Seeds For Multiple Health Benefits

Chia seeds aren’t just for growing chia pets. It’s much more beneficial to eat them!

From theartofantiaging.com:

You can get more nutrients and antioxidants from a small amount of chia than you can from large amounts of many other foods.

Regularly consuming chia seeds will only benefit your digestion and overall health. They can be a great aid for losing weight and provide a good, healthy source of energy. [They are also an excellent source of calcium.—ed.]

Maybe the best part about chia seeds is that they have a mild flavor and are easy to add to your diet. You can use them to make plant-based puddings, blend them into smoothies, or sprinkle them on almost any meal.

Find a way to incorporate them into your own diet, and power up your body with chia!

Read more about the many benefits of eating chia seeds — https://theartofantiaging.com/surprising-health-benefits-of-chia-seeds/