Improving Gut Health
If you were given an instruction book entitled “The Care and Maintenance of Me” when you were born, you might be very surprised to see how high the importance of good “gut health” would be to your overall physical and mental health and wellbeing. Our digestive system, including the entrance and the exit and everything in between, is a whopping 33 feet long! Our gastrointestinal tract contains trillions of bacterial, fungal and viral cells that make up our gut microbiome. There are different types of gut microbes which work in harmony with our hormones, chemical reactions, secretions and muscle contractions as we chew, swallow and digest food and drinks. The digestive process, and how efficiently it is working, affects much more than just our digestive tract. Having a healthy gut microbiome (think of “microbiome” as environment) helps not only good digestion but also keeps us healthy by destroying harmful bacteria and helps control our immune system and energy levels.
Our body is a miracle in its ability to process the food we put in, break it down for fuel and eliminate waste. Developing a healthy gut microbiome is a significant way to improve health and increase the function of our bodies. There are many ways we can assist our digestive system with this task.
Gut microbes (or cells) live inside our digestive tract and are either “good” or “bad”. These trillions of cells in your gut are crucial to the breakdown, absorption and storage of carbohydrates, amino acids, and lipids which influence weight control, performance, immunity and energy levels. The greater the diversity of types of microbes in your gut, the better for your health. Obviously, we want to have and maintain a healthy gut microbiome for optimal weight, good health, longevity and peak performance.
Dysbiosis is the imbalance of gut microbes or too many “bad” microbes. Recent studies have found that dysbiosis contributes to many other illnesses you may not have associated with your gut.
Weight gain and obesity are common in people who are in a state of dysbiosis. The population of overweight people has greatly increased in the US in the last 50 years. As we eat more processed foods with higher levels of sugar and fat, we seem to be statistically trending upwards in weight gain. Surprisingly, artificial sweeteners can also contribute to dysbiosis causing weight gain.
Many people who suffer from chronic skin conditions such as eczema and psoriasis have an imbalance in their gut microbiome that affects the immune system. Irritable bowel disease and inflammatory bowel disease often are linked to problems with an imbalance in the gut microbiome.
Auto-immune diseases are illnesses caused when the body cannot recognize the difference between its own cells and foreign cells and mistakenly attacks itself. Type 1 diabetes, lupus, rheumatoid arthritis, multiple sclerosis, alopecia are all examples of auto-immune disease and research has discovered may be affected by a poor gut microbiome.
We are all wired with a “gut-brain axis” which is the communication of our nervous system with our gastrointestinal system. Gut bacteria are responsible for producing beneficial neurotransmitters such as serotonin and dopamine. Depression may be caused by an imbalance in our gut microbiome. We have all experienced the communication between our gut and brain when a stressful situation produces a stomachache, vomiting or diarrhea.
Alzheimer’s disease, Parkinson’s disease and atherosclerosis (hardening of the arteries) have all been found by researchers over the last few years to be associated with dysbiosis.
Infertility is linked to gut imbalance because gut microbiota can affect the endocrine system and hormones that influence the ability to conceive.
An imbalance of proper gut microbiomes can also lead to Metabolic Syndrome which leads to a host of problems including heart disease, stroke, high blood pressure, obesity. (Metabolic Syndrome was discussed in previous blog if you ‘d like more information on what it is and how to prevent it).
Dietary changes in modern society and the widespread use of antibiotics may cause dysbiosis which can also contribute to any of the above-mentioned diseases.
As you can see, a balanced and healthy gut is crucial to your health including your immune system, energy levels, weight control, mental acuity and emotional health. There are ways to improve your gut microbiome that you can begin today. We also have many resources at Resurrection Health, including exercise and wellness coaching, dietary and exercise counseling and Thorne supplements that can be targeted for your specific needs.
Here are a few ideas to get started on creating a good gut microbiome:
Increase the diversity of the cells in your gut microbiome. The more species of bacteria in your intestines, the healthier your gut so eat a diverse range of whole foods. Try to buy your food items from the perimeter of the store choosing fresh fruits and vegetables, whole grains and lean protein. Decrease your intake of processed food such as sodas, crackers, chips and cookies that tend to be located in the middle of the grocery store.
Increase your fiber intake by eating foods high in fiber such as beans, lentils, chickpeas. If you don’t know what a lentil is, Resurrection Health can help. Fruits and vegetables are delicious and a great source of fiber.
Eat fermented foods (sugars are broken down into yeast or bacteria) such as yogurt or kefir. Look for yogurts low in sugar and packaging that says “contains live active cultures” on container.
If you are in your childbearing years, breastfeed. Breast milk provides an optimal source of healthy microbiomes for your baby that will be of benefit through their adulthood.
Eat foods rich in polyphenols which can reduce blood pressure, inflammation, cholesterol levels and oxidative stress. And here is the good news you’ve been waiting for: cocoa, dark chocolate and red wine are rich in polyphenols! Other foods rich in polyphenols are raspberries, artichokes, green peas, broccoli, bananas, apples-more fruits and vegetables, I’m seeing a theme here!
Consider taking probiotics and/or prebiotics as part of your daily routine. Thorne supplements are an excellent resource in assisting with improving your gut microbiome and helping you look and feel your best and can help target other imbalances in your body microbiome.
And finally, exercise. Experts are finding exercise is the single most important thing you can do to improve longevity and health. Moving your body keeps everything moving, including your digestive tract. Investing in a daily walk is the best thing you can do for yourself.
Clients who are receiving Semaglutide need to be diligent in good gut health due to changes in their gastric motility and the possible side effect of constipation. Colon health is good for everyone, we have ideas not only for clients receiving Semaglutide but for all our clients on how to keep things moving along.
If optimal gut health sounds like something you would like to know more about or are looking for ways to improve your overall health then “listen to your gut” and see what we can do to improve how you feel and look with a consultation with one of our Concierge Registered Nurses and/or our Registered Dietician.
We would love to assist you on your journey to a healthy and happy gut as we continue our mission at Resurrection Health to; “nourish cells, nourish souls”.
