three simple ways to improve gut health
FIRST, WHAT IS THE MICROBIOME?
It harbours a community of microorganisms (bacteria, fungi, and their genetic material) that live on the skin, mouth, lungs, and digestive tract. Studies have shown researchers estimate between 10-100 trillion microorganisms live solely in the gastrointestinal tract alone. What we do, what we say, and how we think all contribute to the health of our microbiome, specifically the gut. When we are highly stressed, many of us may experience a ‘bad belly’ resulting in tight knots in the stomach. When we experience chronic stress, we are diluting the potential of the ‘good’ bacteria within our gut due to reduced absorption of nutrients, cellular damage, or other complications resulting in poor gut microbiome health. Maintaining a healthy microbiome protects immunity, strengthens digestion, including absorption of nutrients and waste elimination, hormonal regulation, and builds an ecosystem for us to thrive.
ROLES IN MICROBIOME HEALTH:
Diet quality
Medications such as antibiotics or prescriptions
Body composition and metabolic health
Exercise and daily activity
Age
Genetics
Stress and the regulation of nervous systems
Alcohol, drug, and tobacco usage
Environmental pollutants
Bacterial, virus, fungal, or parasitic infections
WHAT CAN I DO TO HELP MY GUT?
CHEW YOUR FOOD
The process of digestion begins in the mouth. Salvia produces enzymes, specifically amylase, required to break down complex carbohydrate starches. We need to fully break down food to extract the nutrients from the food itself fully; and sufficiently break it down, which can result in poor digestion.
By chewing food, we are also assisting digestion by breaking it down into smaller digestible pieces, which helps the chemical aid for the digestion process to begin. Devouring large volumes of food can result in excess trapped air; therefore, it’s a party of bloating and gas.
Slow down, chew well, and enjoy the taste of the food you’re eating. All of the mindfulness practice supports the ‘rest and digestion’ nervous system.
REPLENISH WITH GOOD BACTERIA
Next time you head off for a grocery shop, try adding a few probiotic-rich foods to the basket. When we consistently consume a diet rich in probiotic bacteria, we are automatically replenishing the body with live cultures the gut will benefit from every day. Additionally, supplementation of probiotics can help protect against harmful bacteria or viruses. Find quality brands such as Genestra, Thorne, AOR, or PureEncapsulations is critical for optimizing absorption.
Common probiotic foods include:
Kefir (fermented dairy product), tempeh, miso, sauerkraut, kimchi, and natto.
Don’t find fermented foods feel good on the gut? You’re not alone! You may want to check out my Love Your Guts Program to learn why and what you can do to help support introduction of these powerful foods.
Common probiotic bacterias:
Lactobacillus acidophilus
Lactobacillus bulgarius
Lactobacillus reuteri
Streptococcus thermophilus
Saccharomyces boulardii
Bifidobacterium bifidum
Bacillus subtilis
MOVE THE BODY
It’s essential to move the body for many reasons: Moves the digestive system into action, promotes endorphins and neurotransmitter health (brain chemicals), and supports immune function. Sedentary or overly-active lifestyles trigger stress responses and can lead to slow (constipation) or supercharged motility (diarrhea). Find movements that make you feel good versus like a task to increase the amount of endorphin flow and reduce excess stress.
Key tips when starting any exercise routine:
Start small: Walk before you run, try a hatha yoga class before vinyasa power yoga, and cycle for 20 minutes with slow increments.
Stay hydrated: Increase minerals in the water to support fluid loss during exercises, especially those where you perspire.
Practice breathing: Taking full inhalations and exhalations through the nostril during exercises can help support parasymathetic response, which will aid in digestion.
Active mediation practice: Walking is one of the best ways to combine movement with mindfulness. Find the nearest green space, unplug, and focus on your surroundings (visual meditation).