The Sourdough Club

Prescribing Baking as Lifestyle Medicine

Change your bread, change your life. Discover how sourdough helps make bread more nutritious and why it is easier to digest, as you learn to bake eat and share extraordinary bread to support both mental and physical health.
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Lifestyle Medicine: Baking, reducing stress & examining the connection between cortisol levels and cytokines

Learning Objective

If we help people to manage their stress we are helping to build a healthier, more productive and fairer society.  Everyone os different but here are some phyicological changes relating the the gut, IBS and gastrointestinal issues that are related to stress and although we must recognise each person has a different stress reaction we have to build resilience -  baking to nourish the gut can potential support individuals health through reducing stress and this feature looks at the connection between cortisol levels and cytokines

Core Principle No 1 connects the process of baking to the 6 pillars of Pillars of lifestyle Medicine.

Health is defined by the WHO (World Health Organisation)  is “a state of complete physical, mental and social well-being and not merely the absence of disease of infirmity.”

So mental health has to be central to our approach. Indeed the UK government has set out 6 objectives to improve wellbeing for people with suffering with poor mental health  making it clear that there is no health without mental health.

Stress can affect people of all ages and backgrounds when taking the time to reduce stress alone can  have better wellbeing and good mental health.  It is important to remember that stress can affect anyone, however there’s an added factor off social inequality that also contributes to mental ill health, in turn, mental ill health can then cascade resulting in further inequality – for example worse outcomes in holding a job down, and then being able to afford housing for people with mental health problems.

 

Stress and the gut.

So in this article I will highlight the connection of stress to the gut, and potentially your immune system.

In so many ways reducing stress is simply about connecting to the process of eating and sharing bread.  Nevertheless  understanding the biochemistry pathway to why this matters in terms of helping support the immune system is important.

Cortisol

Reducing stress means lowering Cortisol, which is is a stress hormone that is produced by the adrenal glands. Cortisol levels are raised in times of stress, even stressful thoughts can trigger its release. Once the stress trigger passes, your cortisol levels should return to normal. But when your body is subjected to constant levels of increased cortisol from prolonged stressful situations, it can start to adapt and reduce its response because you’ve been overstimulated. This is when problems can arise because high levels of cortisol have been linked to depression, anxiety, weight gain, heart disease and other non-communicable diseases.

Cortisol also has an anti-inflammatory role in the body. One of the ways it acts is through suppression of the production of pro-inflammatory cytokines. Cytokines are chemical messengers which help regulate our immune system. Becoming less sensitive to cortisol means this suppression action becomes less effective. When you are chronically stressed and your body’s levels of cortisol and cytokines are affected, you are more likely to have low grade inflammation, which is something you don’t want. Combine poor lifestyle choices, poor food choices and increased levels of stress, and those high levels of cortisol can weaken your immune system.

We’re beginning to understand more about the role the gut plays in supporting our immune system. The gut is linked to the brain by the vagus nerve, which acts like an information superhighway between the two organs. Researchers are finding associations between the gut and the brain which can impact the production and levels of cytokines in the body, and their inflammatory effects.

This suggests one of the best ways to fight non-communicable diseases is through looking after your gut and in particular the intestinal microbes that help to regulate cytokines and their role in the body. Although we are learning more almost every month about the role of stress, cortisol and cytokines in the body, and how the gut microbiome can mitigate the effects of stress, one association that has been well known for decades is that between stroke, heart attack and stress. There are hundreds of studies highlighting the importance of reducing stress levels. And there are many ways you can reduce stress, including exercise and relaxation techniques. But for me, making and enjoying sourdough is one of the best ways.

Learning Outcome

Baking to nourish the gut is the opportunity  bake to promote mental health and wellbeing, and challenge health inequalities, and prevent mental health issues especially when we are delivering fibre and helping with blood sugar balance, but in this feature we look at the link between the gut and stress.  You will learn how the how supporting the gut microbiome might mitigate the effects of stress, one association that has been well known for decades is that between stroke, heart attack and stress. There are hundreds of studies highlighting the importance of reducing stress levels. And there are many ways you can reduce stress, including exercise and relaxation techniques. But for me, making and enjoying sourdough is one of the best ways.

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All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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HELPING EACH OTHER IS ABOUT BEING PART OF SOMETHIN HELPING EACH OTHER IS ABOUT BEING PART OF SOMETHING MORE….and great baguettes..

I read today that @tommyandatticus is over over 70% funded on their Kickstarter! Please help push them the ladt 30% & spread the word by sharing our campaign with your community!
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Once we open our retail bakery, baguettes will be available daily at the bakery and at our markets. Folks who have followed Tommy and Atticus since our home delivery days may remember our baguettes. Once we started selling at farmers markets two years ago, I had to drop baguettes since baguette shaping didn't fit into the increased production schedule required for farmers markets. Many more items will be available at our retail location but I'm super excited to bring back a favorite! #tommyandatticus #letsdough #comingsoon #smallbusiness #kickstarter
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#baguettes #wildyeast #fermentation #instabread #breadstagram #breadbosses #breadporn #sourdoughpodcast #theperfectloaf #vegan #bakersofinstagram #southbay #southbaybakery #redondobeach #manhattanbeach #hermosabeach #lafoodie #eaterla #shopsmall #igdaily #bbga #buzzfeedfood #thebakefeed #KneadedLA @NHMLA @sourdoughclub @breadbosses @bread_masters @thefeedfeed @losangeles_eats @infatuation_la @eater_la @latimesfood
TURMERIC PICKLED VEGETABLES We made these delici TURMERIC PICKLED VEGETABLES 

We made these delicious Turmeric Pickled Vegetables with some students who were attending one of our Sourdough School Diploma courses. 

We added the wonderfully golden turmeric for it’s amazing health benefits, and its beautiful colour of course. Not only that, but we also use our raw apple cider vinegar – live vinegar that is actually beneficial to your health. 

Add these Turmeric Pickled Vegetables to any meal as a side, a filling or a topping – they will increase your consumption of probiotics and the diversity of your diet.

At The Sourdough Club, we're not just teaching you to make sourdough, we'll teach you to make nourishing dishes to accompany your bread! Follow the link in the bio to learn about joining the Club 

#guthealth #healyourgut #healthygut #guthealing #guthealthmatters #letfoodbethymedicine #foodasmedicine #gutbrainconnection #nutrientdense #micronutrients #digestivehealth #nutritionfacts #microbiome #breadandguts #zoe #bluepoo #bluepoochallenge
🎉 GIVEAWAY TIME! 🎉 We’ve givIng all our 🎉 GIVEAWAY TIME! 🎉 

We’ve givIng all our UK members a chance to be gifted one of these black barley flakes so we thought we’d do a giveaway here on our instagram account too. We’re super excited about this. So yesterday @vanessakimbell baked a 10 minute style bread for her meeting with @kylebooksuk to start on her 4th sourdough book…. and we thought as a celebration that you can have the chat to win her first sourdough book that has this excellent black barley recipe in 👆🏼

WIN
👆🏼a copy of “The Sourdough School Book” 📖 & a 1 year self prescribed bake for health Sourdough Club membership (RRP £490.88 pa) 🍞
,PLUS 1kg of black barley flakes 🌾 
➕an invitation to a live conversation with @vanessakimbell & @hodmedods about the history and nutritional values of the incredible grain. ( date being announced in a week)  FIR YOU & YOUR 2 NOMINATED FRIENDS 

Here’s 4 different ways to enter:
1️⃣ Like this post ❤️ & comment why you would like to learn more about this relationship between bread and health 
2️⃣ Follow @sourdoughclub 👥 @hodmedods & @vanessakimbell 
3️⃣ Tag 2 friends who love baking! 👩‍🍳👨‍🍳
4️⃣ Share this post in your story & tag @sourdoughclub 📲

Boost your chances:
🔄 Each additional friend tag = 1 extra entry!

Hurry, contest ends on 16th April 🗓️ Good luck! 🍀

*UK residents only, 18+. T&Cs apply. This giveaway is not affiliated with Instagram.

#sourdoughclub #giveaway #baking #sourdough #bookgiveaway #sourdoughschool #blackbarley #instagiveaway #contest #freebies
SOURDOUGH CLUB LIVE: BAKING AS LIFESTYLE MEDICINE SOURDOUGH CLUB LIVE: BAKING AS LIFESTYLE MEDICINE SESSIONS – MONDAY 7PM

Monday's live Baking As Lifestyle Medicine Session is with Venetia Mitchell, our in-house Nutritionist. She I kicking off April's theme, which is Irritable Bowel Syndrome (IBS)!

We will talking about IBS and sourdough bread all month. Our students will be looking at why commercial bread can be so difficult to digest for so many people. 
Why people suffering with IBS or IBD need to move slowly to wholegrain in their sourdough baking. They will also be looking at a feature and study showing the potential of aniseed for improving IBS and mental health.

Venetia is able to discuss all areas of nutrition, particularly in relation to the health benefits of wholegrain & sourdough. In addition, other areas of physiology in relation to nutrition would be gut health, brain & mental health and immunity.

See you at 7pm Club members 👋

#lifestylemedicine #health #functionalmedicine #nutrition #integrativemedicine #healthylifestyle #wellness #lifestyle #rcgp #dietitian #nutritionist #healthcareprofessional #holistichealth #healthyliving #plantbased #guthealth #naturopathicmedicine #selfcare #functionalnutrition  #naturopathicdoctor #foodasmedicine #foodismedicine #lifestylegoals #cpd #lifestylechange #mentalhealth #sourdough #sourdoughschool #bakeforhealth
🫘 BLACK BEAN & RED PEPPER SOURDOUGH NAAN 🫘 🫘 BLACK BEAN & RED PEPPER SOURDOUGH NAAN 🫘

This recipe is for a beautiful wholegrain flatbread is high in fibre and bursting with a hearty filling.

This is one of those breads I turn to when I need to keep my mood level, especially if I am trying to maintain my weight, because it keeps me fuller for longer.

Sourdough Club members can find this in the flatbread recipe library 

#sourdough #sourdoughclub #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
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