How to reset the environment in your body to rebalance and heal.

Written By Rhi Hepple

In Naturopathy, we believe that the terrain in our body, or the environment of the body, plays a key role in health and disease. This is actually very different to the current medical thinking, which is driven by the germ theory - that we target and kill off the germs to create health.

Terrain theory originated alongside germ theory in the 1850s, and was coined by Antoine Béchamp.

“Germs seek their natural habitat – diseased tissue – rather than being the cause of diseased tissue.”

- Antoine Béchamp

In Naturopathy, we believe that it is that terrain in the body, that environment in the body, that will allow that germ to thrive or die. We certainly saw this in play with covid. Why some people were asymptomatic and others struggled to express the virus from the body, which gave it an opportunity to thrive and multiply, causing more and more harm.

A simple way of putting it, is the analogy of a sick fish in a fish bowl that is full of bad bacteria and debris. Do you clean the environment, the fish bowl? Or do you give the fish medication and leave it in an environment that could be driving the sickness.

In Naturopathy, our aim is to create a terrain in the body that allows nutrients to freely pass around the body and get to all the cells that it needs to go, an environment that will allow plenty of good bacteria, which can be our defence against pathogens, and a body that efficiently clears toxicity to keep that environment a healthy space to be.

When we reset our terrain we can see many improvements in our health. This is something I work with, with all of my clients and I have seen quite quickly big improvements in the symptoms they were complaining about. Such as reduction of inflammation, balanced hormones, more energy, better sleep, healthier hair, skin and nails, less migraines and improved digestion.

So what is your internal eco-system like? Do you think the environment in your body is helping your health to truly thrive?

There are many ways we can support a healthy terrain, but as all disease begins in the gut, the first place to start in resetting your terrain is supporting your gut health.

Studies have shown that eating 30 different plant based foods across the week supports a diverse microbiome. And it has been shown that people who eat more plants have a lower risk of diseases compared to those who eat a typical Western diet, high in refined carbohydrates, sugar and processed foods. Scientific studies have linked at least 70 different health conditions to an unbalanced microbiome.

The microbiome is the home for all that beneficial bacteria which play a key role in optimal digestion, absorption of nutrients and effective detoxification, hormonal balance, and strengthens our immune system. These good bacterial cells feed off  fibre, polyphenols and inulin’s (a type of soluble fibre) and all of these are found in a range of plant-based foods. But diversity is key. Sticking to the same vegetables on a daily basis is not enough, so ensuring a range of colourful vegetables, fruits and a mix of whole-grains is important. And we can so easily get into a bit of a food rut, eating the same kinds of foods week after week. When we eat many different kinds of plant foods not only do we get an abundance of essential micronutrients which will support all cellular functions but will also give you an excellent supply of that fibre to keep those good microbes happy.

All my clients get the talk about nourishing their digestive health with lots of plant diversity. I give them a 30 plants a week planner so they can check in and see how diverse their diet is. You can grab a copy for yourself here. This includes all your vegetables, legumes, fruit, wholegrain and pulses, seeds, nuts, herbs and spices etc. And remember if you eat broccoli x 3 a week, you can only count that as one, so switching it up for another seasonal vegetable can help you to top up those numbers.

Aim for having half your plate as vegetables. And always think how can I upgrade my meal for my health - can I add in another couple of portions of green veg, a handful of spinach, some broccoli, sprinkle some pumpkin seeds and sunflower seeds, or dried seaweeds or sprouted pulses over your meal. Can I add a handful of fresh herbs. It doesn’t have to be complicated

But I know initially you may feel overwhelmed by this challenge but you may surprise yourself how easy it is to achieve by being just a little bit more creative about what you put on your plate. But to get you inspired I will share my plant-focused diet hacks with you which I hope will help you to get started.

  1. Eat the rainbow - try and get plenty of different colours in your plants, this helps you to get different nutrients. Orange fruit and vegetables are rich in beta-carotene, which the body converts to vitamin A and is important for our immune health. Purple plants are high in anthocyanin which supports our heart health and is anti-inflammatory. Green plants are a rich source of minerals including iron, calcium, potassium, and magnesium. They also provide important vitamins, including vitamins K, C, E, and many of the B vitamins. Yellow plants are also rich in betearotene, as well as potassium, vitamin C, iron, copper, and B complex vitamins.

  2. Eat seasonally is a great way in helping to get that diversity.

  3. Choose meals which are easy to get lots of plants in such as salads, stews, soups, and stirfries. I also love to do a traybake and mix up a lot of different vegetables with different herbs and spices.

  4. Smoothies and juices are a super way of getting lots of plants into your day. Ideally you want to be making them mainly green and not too fruit heavy as this can play havoc with your blood sugar balance. They are better digested later on in the day when our digestion is working optimally - They can make us feel a bit bloated in the mornings when our digestion may be a bit weak. Avoid adding dairy to your smoothie as again, this can lead to bloating - choose instead an alternative milk, water or coconut water.

  5. Seeds - these are a really simple way to add a few extra plants to your meal. Why not mix up chia seeds, linseeds and hemp seeds in a jar and keep it on your dining table and sprinkle over your meals.

  6. Herbs and spices - Not only do these add flavour to your meal, they also come with an abundance of nutritional benefits too. Grow some herbs on your kitchen window sill and it will be super easy to grab a handful and add to your meal.

  7. Make your own sauces and dips - a great way to pack in more plants.

  8. Toppers and sides - Have a few little extras you can add to your meal such as dried seaweed for a rich source of iodine, iron and calcium and tastes lovely over a stirfry. Some sprouted pulses add flavour as well as texture and are a great source of protein, as well as vitamin C or some fermented sides like sauerkraut or kimchi can provide lots of beneficial bacteria.

  9. If you’re going to snack then opt for fruit and veggies and nuts.

  10. Herbal teas are not only a healthy alternative to a caffeinated drink but will also provide nutritional benefits too.

Try not to feel overwhelmed by doing it all but just start where you are and aim to add in where you can. If you focus on adding in, rather than eliminating, then you will have a much more positive mindset when it comes to what you eat. And you will soon find that you will be so full and satisfied that you just wont be reaching for those cakes and biscuits as your body will be so naturally balanced and you will feel full of vitality.

Further reading and studies that you might find interesting:

Rhi Hepple
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