Today we are going to be talking about horizontal ridges on nails.
Do you have horizontal ridges on your fingernails? What about horizontal ridges on thumbnails? Do you have those? 

But before I get into what causes horizontal ridges in fingernails and what this could possibly mean. I want you to understand that your body is talking about you. Your face, eyes, skin, hair and your nails can tell you a lot about nutritional deficiencies, for to add, lifestyle changes and possibly guide you to what tests to focus on if there may be a health concern.
 
Did you know that your fingernails are a window into your health? Not only right now but can tell us what was going on 3 to 6 months ago.
 
In Chinese and Ayurvedic medicine the outside of our body is the window to the inside functioning and can guide us on possible nutrient deficiencies to help turn around symptoms that are keeping you from feeling amazing all the time. We should feel amazing all the time… you should wake up singing
 
This is gonna be the best day of my life
My li-i-i-ife 

Keep in mind that many factors can adversely affect fingernails such as biting your nails, damaging your nail; by hitting it with a hammer, bumping them, and so on. 
 
With these possible reasons out of the way, raise your hands and take a look at your fingernails and let’s dive into Chinese medicine’s interpretation of fingernail health
​

​When it comes to health we can also look at our feet especially our toenails because we may also find horizontal ridges on toenails. In general toenail health in Chinese Medicine represents the following; 

​Take a look at not only your fingernails, and don’t forget your toenails. Do you have horizontal lines on your fingernails and horizontal ridges on your toenails? They may look like horizontal bumps on your fingernails, grooves, horizontal lines or ripples or bumpy nails. You may or may not have the same horizontal ridges on toenails left or right.
 
We also want to look at the colour, thickness, strength and sheen of our fingernails along with the moons when it comes to referencing the fingernails and of course tie in all the other physical and emotional symptoms and referencing the skin, face and eyes for an overall picture. There are so many clues.
 
We can look at nails and health problems and cross-reference to an associated organ. In Chinese medicine, the nails are considered a by-product of the soft tissues or sinews of the liver and blood flow which nourishes and moistening the nails.
 
If there is a deficiency of liver-blood chi the nails will reflect with dry and brittle nails, ridges, spots, cracks and discolouration of the nailed or a pale look. 

​Right now, take a look at your fingernails look for peeling, cracking, spots, lines, bumps dents.
Pay attention to where they are on your fingernails, are they at the top, the middle or the closer to the tip of the fingernail? Where the imperfections are may also represent an illness or trauma timeline.
 
It takes on average 6 months to grow a fingernail from the top of the bed to the tip. So, if the damage is at about the middle of your fingernail or thumbnail this represents what was happening about 3 months ago.
 
There was enough of a trauma whether physically, emotionally, a diagnosis, surgery something that was traumatic enough for the body to interrupt the growth of the nail. We can also look at the depth of the lines to determine the severity of the illness.

​Depending on the nail may represent previous trauma to the nail bed, so must be ruled out first. It could also be medication related to many medications including over the counter remedies may require the increased need for certain nutrients.
 
If it is in the middle of the fingernail it represents 3 months ago; think back to three months ago, what was going on 3 months ago?   Fingernails can also be affected by medications, chemotherapy, immunosuppressive therapies, or a heart attack, severe infection; something traumatic enough to the body that it caused a disruption in the growth of your nail.

​Horizontal ridges on nails may also indicate malnutrition. Take a look at what you are eating. What’s your diet like? Is your diet void of foods high in zinc and B vitamins? Is there a possible stomach acid deficiency? 

A severe zinc deficiency could possibly cause horizontal ridges on nails. Zinc aids in making proteins and DNA, the genetic material in all cells. Our nails are made up of keratin and keratin is a protein.
 
Are there also white spots on the fingernails? The same fingernail as the horizontal ridges or other fingernails? White spots on fingernails may also indicate a zinc deficiency.
 
Perhaps all you need to do is add  zinc-rich foods such as 

​Maybe you are eating foods high in zinc and B vitamins and yet, you still have horizontal ridges on your fingernails and possibly white spots. Check in with your digestion. How well are you digesting and absorbing your foods?
 
Are the horizontal ridges on the right middle fingernail? The right fingernail represents the gastrointestinal tract.
 
Zinc requires good stomach acid for absorption. There are numerous things that can affect stomach acid including age. Hydrochloric acid naturally begins to decrease around age 35. Medications such as antacids, acid blockers and proton pump inhibitors (PPIs) affect stomach acid secretion. Stress and the lack of chewing your food may also negatively impact stomach acid production thus zinc along with other vital nutrients including B vitamins and protein may not be properly utilized. Remember, fingernails are made up of keratin, keratin is a protein, zinc aids in protein structures.

Other Zinc deficiency signs

• Acne
• Eczema, skin conditions, rashes
• Lack of smell, taste
• Lack of appetite
• Diarrhoea
• Weak immunity, catch sickness easily
• Allergies
• Thinning hair, greying hair
• Leaky gut

​According to the Office of Dietary Supplements (ODS), the average daily recommended amounts for different ages are listed below in milligrams (mg)

Horizontal ridges on nails may also indicate a Thiamine, vitamin B1 deficiency. Thiamine plays an important role in maintaining a healthy nervous system and improving the cardiovascular functioning of the body. horizontal ridges on the index fingernail represent the chest area,
high blood pressure can be seen in the left index fingernail.
A vitamin B1 deficiency may negatively affect the cardiovascular system, as can zinc.
 
Since lungs are on both sides of the body, it would represent both fingernails. Lungs problems include pulmonary issues, Peripheral artery disease, Raynaud’s disease, systemic infection; asthma, bronchitis may be indicted in both fingernails.
 
A study published in the Journal of the American Medical Association found that having higher blood levels of certain B vitamins are linked with a substantially lower risk of lung cancer. Other studies have found that those with symptoms of diabetes, cardiovascular disease and multiple sclerosis 
 tend to have lower levels of thiamin in their blood. 

Thiamine is a part of the B vitamin complex. I will list some foods that are an abundant source of vitamin B1 however, it is better to look at foods that are a great source of all B vitamins as B vitamins work synergistically. In other words, if 1 B vitamin is in a deficient state, probably there are other B vitamins in the same state. Thiamin is important for the growth, development, and function of the cells in your body.

Other Thiamine decency signs may include

• Poor memory, irritability, sleep disturbance
• Muscle cramps
• Abdominal discomfort
• Constipation
• Tachycardia
• Chest pain
• Wide pulse pressure
• Loss of appetite
• Sensation of pins and needles
• Shortness of breath
• Swelling in extremities
• Severe deficiency; Beriberi 

According to the Office of Dietary Supplements (ODS), the average daily recommended amounts for different ages are listed below in milligrams (mg)

​A nutrient test can help you determine what nutrients you are lacking, Something I can help you with. Email me and let’s talk. 

In Chinese medicine, thumbnails represent the head including ears, eyes, nose, mouth and throat.
Going back to zinc for a moment, let’s say there are horizontal ridges on thumbnails, white spots and some of the symptoms of low stomach acid or gastrointestinal problems are present.

There may be a problem with absorption of zinc. Zinc is needed for vision. According to the American Optometric Association suggests 40 to 80 mg daily of zinc is needed to slow age-related macular degeneration (AMD) progression. According to a University of Texas at Arlington study can significantly inhibit the proliferation of oesophagal cancer cell. 

​Zinc is essential to almost 3,000 proteins in the body including essential for wound healing, vision, senses of taste and smell. Take another look at the horizontal ridges on your thumbnail perhaps what is happening in the head, ears, eyes, nose, throat and mouth is transcribed on your thumbnails.
 
Like most minerals, the average North American is deficient in zinc. According to the 2009-2010 National Health and Nutrition Examination Survey, the recommended dietary allowances (RDA) for both men and women need to be increased by nearly one-half of the current values in order to meet their requirements for absorbed zinc.
 
Horizontal ridges on nails don’t mean the end of the world. Do not look at your fingernails and think you are doomed. Instead, think of your fingernails as your Snapchat account; constantly dinging you and showing you that you need to pay attention to your story. The clues are right there on your fingernails. 

​You have to look at all aspects of your health history, important factors are diet, movement, outlook on life, how well you deal with stress and your level of spirituality, chemicals in your environment all of which impact our health.
 
We can look to our fingernails and our body to give us clues years before an actual diagnosis has been given. All it takes is a trained eye who can then put the right tests in place, tweak your diet and lifestyle and possibly prevent and reverse symptoms. All it takes from you is a willingness and readiness. Are you ready to live the vision you have of your best life?  

How can my low calorie sweetener be making me fat? Isn't that the point? Low calories sweeteners so that I can eat what I want and not get fat? What gives?
​
Diabetics are told by the doctor and dietitians to consume products that are low in sugar. Usually these low- calorie or no sugar products are laced with artificial sweeteners. In fact, we have been led to believe that we can have our sweets and eat them too if we consume those containing artificial sweeteners. We can sweeten our drinks, flavor our water all without guilt because artificial sweeteners keeps our weight in check. 
I just cringe when I see someone drinking a “diet” soda, or a “no sugar added” food. When I first started dating my husband he drank Diet Coke. I did not care what he was drinking, and I do not judge however, I made it quite clear that if he was going to drink Diet Coke, to switch to plain Coke as it is much better for him than a Diet Coke. This was not so much for the waist-sparing effect rather the brain effect. ​

Why is it we don't ever look past what it says on the label? Is it clever marketing that silently gives sinful permission to indulge? We think to ourselves If a product says “sugar free” or “no sugar added” it must mean that I can’t gain weight, right?  

I think more than this, if we took the time to look into what the ingredients is, how it made, we probably would not eat. At least if we stay ignorant to the truth and blindly put our faith into the truth of label we are not only given permission but have someone else to blame when something goes wrong. After all, this is much more convenient than spending the time educating ourselves to make our selves better, right? 

Sadly, I will see someone on the street, let's call her Jane, sucking back her diet sodas with artificial sweeteners, eating the “no sugar added” bonbons and treats, the low-fat diet and her waist-line keeps expanding. I can’t help but think of how Jane must feel when she looks in the mirror. She gets up turns the shower on, slowly undresses, gazes into the mirror looking at the bulges and wonders why this is happening? Jane stares disgustingly at her bulging thighs and thins I am doing everything right and yet I can’t seem to get rid of the bulge. Why me? 

I have always advocated that when it comes to eating something sweet at the very least stick to something that is in its natural state, or pretty close to it. Honey, maple syrup and dates are the better choice. And, of course, do not make a daily habit of consuming just sweet things. You have to have balance. A diet of

• quality protein
• quality fats
• starchy root vegetables
• green leafy vegetables
• nuts, seeds, legumes and beans

are nutrients your body can use to help regulate blood sugar and weight. ​

Having something sweet that is made with nut flours, quality oils and a natural sweetener is by far the better choice to maintain your waist line. Sticking to a Paleo type diet, or low carb diet is the healthier choice in my opinion. I find that when I switch my clients to this type of a lifestyle they can have their paleo cake and eat it too without guilt or detrimental health effects. 

If you are struggling with your weight, what to eat or just need some guidance, I am here to help. If you need help weaning yourself off of the neurotoxic effects of artificial sweeteners I am a phone call or an email away. ​I do offer 20 minute free consolation session so that I can learn more about you and how I can coach you to the greatness you envision! 

A 'Grueling and Grotesque' Biohacking Experiment; Would you eat your friend's poop to get better? 
I came across this article/video and thought I would share it with you for so many reasons. Whatever you do, if you do watch this short 12-minute documentary I would not be eating any food, especially if you are squeamish.
The video and story are about former NASA scientist Josiah Zayner who checks himself into a hotel, sterilizes his body, and embarks on a 4 days journey to completely replace all of the bacteria contained in his body. This doesn’t sound too bad right? ​

Ugh! I had a hard time watching Josiah Zayner swallow another man’s poop (friend or not).  I actually paused the video to collect my wits. 
Zayner has made headlines for pushing the boundaries of do-it-yourself genetic experimentation from this documentary on changing his microbiome, to injecting himself with CRSPR gene-editing technology to modify his muscle genes to give him bigger muscles. Worse, he is selling his “DIY Human CRISPR Guide” online and selling $20 DNA that promotes muscle growth. Is he ethical and of sound mind? 

Biohacking Definition

The activity of exploiting genetic material experimentally without regard to accepted ethical standards, or for criminal purposes

Biohacking body modification​ 
Why does he do these so-called biohacks? In his opinion, cutting-edge biology tools like CRISPR should be available for people to do as they wish, and not be controlled by academics and pharmaceutical companies. 
​
Back to the video; Why did Josiah Zayner decide to embark on this experiment?

It was because he had suffered a lifetime of intestinal problems (AHA! ) including ulcers—another big AHA! We know that ulcers usually indicate an overgrowth of H Pylori and possibly their virulence factors. I wonder if he knew this?
Unfortunately, like many institutions in our understanding of health care only look at one aspect of health. They do not look at the entire picture;
    •    how a child is born and fed during its first year of life
    •    antibiotic use
    •    nutrition
    •    environment
    •    lifestyle
    •    outlook on life
    •    and others
There were some clues in the video. Zayner grew up on a farm; could there have been viruses, pathogen bacteria and parasites at play that are not easily detectable? What if he had worked with someone who understood the environmental connection to the microbiome. Perhaps this video of extreme recklessness would not have been made.
For the experiment 
Zayner checks himself into a hotel, scrubs himself clean and the hotel room and takes antibiotics to eliminate his gut bacteria. He then swallows poop and injects bacteria into his skin from his friend over a 72 hour period and waits 8 weeks. 
Results
After 8 weeks, through bacterial sequencing, Zayner’s gut bacteria changed to that of his friends. His digestive problems diminished and according to Zayner he developed a sweet tooth. His skin microbiome did not change.
Do not attempt this on your own 

Although Josiah Zayner did receive positive results I cannot stress enough that this experiment did not have enough controls. And, I would not recommend doing this yourself (even if you can get past the ick-factor of eating your friend’s poop). 
Doctors now have access to faecal transplants and are often used in the case of trying to control Clostridium difficile when antibiotics fail or with severe Crohn’s disease. However, faeces used for faecal transplants have been thoroughly cleaned and monitored for parasites and viruses. In this experiment Josiah Zayner did not do this, it was unfiltered friend’s poop. 
What it did show is that we can change our microbiome. There have been studies taking a sterile skinny mouse and transplanting the bacteria from a fat mouse and the skinny mouse got fat. The same thing happened with a fat mouse injected with a skinny mouse bacteria; it got skinny.  Zayner’s experiment helped showed this is possible; that we can transplant another’s bacteria and take on the characteristics of the donor’s symptoms (the sweet tooth he developed). 
We do not have to go to these extremes, we can alter our gut bacteria by eating the right foods and this has been documented in numerous studies.
Prebiotic foods; vegetables and low glycemic fruits, nuts, seeds, legumes and some starches. We can also eat fermented foods and some fermented drinks like kefir and komchuca. We can also take multi-strain probiotic supplements and prebiotic fibre to help boost our intestinal flora. 
I know I keep saying this, and I will say it again; we can get a DNA picture of our colon with the GI MAP stool test. A great tool to let us know what is going on, what is overgrown or present that should not be such as 
    •    Pathogenic bacteria overgrowth
    •    Viruses
    •    Worms
    •    Fungi
    •    Parasites
And then we have a baseline to work with to help rebalance our intestinal microbiome without having to eat a friend’s poop. 
Why did Josiah Zayner develop a sweet tooth?
Oh, and one more observation, I think I know why Zayner developed a sweet tooth; his friend's poop was more on the yellowish side instead of a nice brown chestnut colour. Brown or chestnut brown coloured poop (think milk chocolate) usually indicates the person is eating good protein sources and there is a rich mixture of bile, iron and protein. 
A caramel colour or very light brown (kind of brown-yellowish) indicates more grains and dairy were eaten (which is going to feed the bacteria that ferments sugars) And, this may be why Zayner developed the sweet tooth. In a study done with fruit flies, researchers found that Acetobacter and Lactobacillus could suppress the flies’ protein cravings and increase their appetite for sugar.  
Just a little more food for thought 
we seriously are what we eat 
Would you eat your friend’s poop for better health? 

You colon works optimal when it is full of water and indigestible plant fiber. This means lots of vegetables, fruits, raw nuts and seeds that create bulk and decrease the chances of constipation. In fact, the best remedy for constipation are high fiber foods, water and probiotics.

Did you know that the average North American transit time (having a poop) is 72 hours to 1 week when it  should be 12 – 24 hours? What this means is the average North American is suffering with chronic constipation! ​

You should be having 2-3 easy and formed bowel movements per day that does not require any straining or a ton of toilet paper. Essentially the meal you put in your mouth today once it has gone through the digestive process should be plopping into the toilet bowl about 12 -24 hours later!
Are you pooping more than once a day? If not you too could be constipated! ​

What is Fiber?
Fiber is considered a complex carbohydrate. It is the part of the plant material that cannot be digested, instead it is broken down into nutrients. There are two types of fiber; insoluble and soluble dietary fiber. Soluble fiber retains water and turns into a gel in the digestive tract which, slows digestion aiding in nutrient absorption in the small intestines. Insoluble fiber speeds the passage of foods and adds bulk to the stool. Where does the fiber come from? Vegetables, nuts, seeds and fruit.

Fiber for Health
What is really interesting is the fact that we humans lack intestinal enzymes to break down the fibrous parts of vegetables on purpose. These undigested fibers make their way down to the colon where the commensal bacteria squirted out by the appendix breaks it down and creates nutrients, lactic acids to keep the environment happy for good bacteria and creates positive colon-immune system communication. 
Fiber is important because it will clean mucus along the colon, pull and bind toxins, and aids in balancing hormones by binding to and removing excess estrogens in your body.

​Research has shown that inulin and oligofructose creates a bifidogenic shift in the composition of the colonic microbiota and its function. Inulin-type fructans may reduce the production of potentially toxic metabolites while inducing important immune-mediated effects. In other words prebiotic fiber has the ability to increase gut microbiota thus boosting your immune system.

What are Prebiotics?
​Prebiotics are non-digestive fiber found naturally occurring in carbohydrates such as vegetables, fruits, nuts, seeds and whole grains. When fibrous material  are digested by microorganisms in your gut it promotes an environment that will allow for the colonization of Bifidobacteria and Lactobacillus to flourish while strengthening colon cells. If you are getting your daily recommended amount of fiber you are going to feel renewed less bloated, less irritable, fuller longer (which may help you to lose weight), full of energy and want to make it a part of your healthy lifestyle.

You need to replenish and build up with the right bacteria that are going to keep you healthy. A healthy intestinal microbiome provides a barrier from opportunist bacteria and fungi like Candida setting up shop and making you ill. Strong diverse numbers mean your good bacteria can fight off invading bacteria so that you do not get sick. You need good bacterial diversity for the synthesis of some vitamins such as B12 and produce enzymes that aid in helping your liver to work better. Let’s face it, without a good strong healthy microbiome you are setting yourself up for symptoms that may lead to other problems down the road. Your microbiome when in a healthy state keeps your immune system healthy and protects you from illness.

Along with foods to eat to avoid constipation you need to incorporate into your healthy lifestyle probiotic supplements that are cultured from human strains, resist stomach acid and bile salts and are capable of colonizing the digestive tract. You want to make sure you are taking top rated probiotics from companies that have a quality assurance management system. Quality assurance guarantees that quality, type and numbers of microorganisms stated on the label exist when you get the product.

You also want to make sure you are taking a multi-strain probiotic supplement so that you get a variety of good bacteria. If you take the same probiotic supplement with just one strain you are not going to help keep a healthy intestinal diversity. Remember we are made up numerous types of bacteria fungi and other microbes. In fact bacteria out number human cells by a ratio of at least 10:1 in the human body.

Fermented Probiotics 
​You can also incorporate probiotic strains from fermented foods. Fermented vegetables such as cabbage and kimchi have multiple beneficial probiotic strains. You can also incorporate kombucha and Jun; a type of fermented tea. There are also fermented dairy products such as yogurt and kefir and other fermented foods such as Poi and Umeboshi plums that can all help with digestive symptoms like gas, bloating and constipation.

A word of caution when it comes to fiber; please consult with your healthcare practitioner before implementing fiber. Do not take medication or supplements within 1 hour before or after taking fiber. Sometimes the medication will not be absorbed because it gets bound to the fiber. ​

​If you decide to take a fiber supplement, start slow, especially if you have never taken fiber before. For now, do not follow what it says on the label, which is the full dosage. Instead start with a ¼ teaspoon in an 8 oz glass of water and increase every 3-5 days until you have reached the recommended dosage on the label. Be sure to drink at least 8-10 8 oz glasses of water throughout your day to allow the fiber to work properly.

​The same goes for incorporating fruits, vegetables and other high fiber foods. Start  slow. Your bowels are not used to having to work for a living. In the beginning they will protest with gas and bloating and should subside in a couple of days.

​If you find that after incorporating probiotics, fiber, fruits and vegetables and you are still gassy, bloated and are having a hard time pooping you may want to investigate your symptoms with me. Sometimes there can be bacterial overgrowth in the small intestines that can lead to a host of miserable symptoms.

​When your friendly bacteria migrates into the small intestine it can cause a host of tummy troubles including acid reflux, fatigue, skin issues, gas, bloating, cramping, constipation or a combination of constipation and diarrhea and generally feeling awful. This is where a stool test can come in real handy. It is a matter of ordering the stool test, scooping a little poop into the specimen jar and mailing it back to the lab. ​

​I have included a snapshot of the GI MAP that my clients get done. Notice how many different microbes are being tested for? When these are not in the right numbers they may be part of the culprits causing your constipation symptoms. When you get your stool test report back it can tell you what bacteria is overgrown, the levels of your good bacteria, inflammation and much more. When you are working with me I can then put the right foods and supplements in place (right down to the perfect probiotic supplement) so that you can poop with ease!

If you try these tips and you still can not get constipation relief it may be time time to explore your symptoms a little bit more in depth. I have suffered both ends of the scale; major diarrhea and constipation so bad that you are praying through tears to end the suffering! 
​
It could be time for you to invest in what is really going on with your never ending symptoms. Order your stool test, get in touch with me and I can help you interpret your results and get you on the right plan of action so that you can eat healthy and feel healthy and get back to enjoying your life! Are ready to end the constipation madness? Click here and let’s get started. ​