September Wellness Newsletter: Optimizing Gut Health

In this month’s newsletter, we will discuss all things gut health and how to optimize it!

What is the gut microbiome and why is it important?

The term “gut microbiome” refers to the microorganisms living in your intestines. We all have about 200 different species (!) of bacteria, viruses, and fungi in our digestive tracts. While some microorganisms are harmful to our health, many are extremely beneficial. To get the optimal balance between harmful and helpful, it is vital to implement daily practices that ensure proper gut health – or the balance of the gut microbiome.

A healthy gut, what is it good for?

A healthy gut is essential for digestion, nutrient absorption, immune function, and overall well-being. It can reduce inflammation, lower the risk of heart disease, and prevent obesity. It can also help improve sleep quality and mental health.

Signs and symptoms of an unhealthy gut:

• Bloating (most common)
• Abdominal pain/cramps
• Heartburn/diarrhea/constipation
• Mood disorders – anxiety/depression
• Skin conditions – acne, eczema, psoriasis
• Nutritional deficiencies – B12, vitamin D
• Obesity – which is a complex topic and many factors contribute to obesity, but gut microbiome plays a role

Simple strategies to improve gut health:

Knowing how important a healthy gut is for your overall health, let’s talk about some simple ways to improve gut health!

• Diversify diet! Think Fermented foods, fiber, and foods that soothe gut lining (broths, fatty fish, aloe). Your gut microbiome LOVES diversity!
• Aim to allow at least 4 hours between meals and avoid “grazing” to activate the migrating motor complex.
• Avoid caffeine on an empty stomach. Aim to at least have a glass of lemon water prior to!
• Say “no” to sugar alcohols – they bring water to the gut and lead to stomach upset.
• Start your day with a herbal tea, or bone broth (peppermint, ginger, fennel). They are very soothing for the digestive system.
• Take 5 deep belly breaths before eating to calm the nervous system and prime the body for optimal digestion.
• Chew well! This is so simple but oh so powerful. Digestion and enzyme release starts in the mouth so just by chewing well you can improve the process!
• Make sure you are eliminating daily! This one may be tough for those of you who suffer from constipation, but it is crucial to work on.
• Eat foods that are as close to their natural state as possible to support your gut health.
• While almost all foods have had some kind of processing, it is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually have added sugar, salt, unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.
• Drink enough water! Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation.
• Get enough sleep! Not getting enough zzz’s can negatively impact gut health. Aim for 7-8 hours of uninterrupted sleep!

The takeaway:

The human gut is complex and it seems clear that the gut microbiome impacts whole-body health. A healthy gut contributes to many things, including:

• A strong immune system
• Improved mood
• Better digestion
• Quality sleep
• Brain health
• Heart health
• Potential prevention of some autoimmune disease and cancers

Lifestyle and dietary changes may positively affect not only your gut health but your overall health!

If you want to take a deep dive into your gut health, a stool test may be a great option for you! If you’d like to learn more about the wellness program and the stool test, make a complimentary consultation appointment and come chat about gut health.

References:

Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019 Jul 16;11(7):1613. doi: 10.3390/nu11071613. PMID: 31315227; PMCID: PMC6682904.

Valdes AM, Walter J, Segal E, Spector TD. Role of the gut microbiota in nutrition and health. BMJ. 2018 Jun 13;361:k2179. doi: 10.1136/bmj.k2179. PMID: 29899036; PMCID: PMC6000740.

Gut health – Better Health Channel