Many of us can relate to the feeling that our gut has a mind of its own, often over-ruling the main processing unit above our shoulders. But, what would you say if I told you that our gut is often referred to as the “second brain?”
The gut is an extension of the brain connected through the enteric nervous system. The two work together to create a balance of hormones, bacteria, enzymes, and some 40 neurotransmitters. In fact, more than 90% of our bodyʼs serotonin, 50% of our bodyʼs dopamine, and 70%-90% of our immune system, is found in the gut. Simply stated, if the gutʼs not happy, our entire body is not happy (or healthy) and more prone to a variety of problems, conditions, and disease.
The root of all disease is inflammation. The immune system and gut flora have a symbiotic relationship. When our gut flora (microbiota) is imbalanced (more bad than good) we have Dysbiosis which disturbs waste removal in the GI track and leads to inflammation (increase in cytokines) and cancer.
This microbiota or gut flora is absolutely essential to our health. At birth, we are given vital bacteria through the birth canal that become the signal to activate the gut immune system. For babies delivered by C-section, they must depend on bacteria picked up from the skin and other surfaces, therefore having a completely different community of bacteria (in the body) sometimes leading to colic, increased risk of asthma, allergies and obesity. Frequently, those same children are prescribed antibiotics more often through life, compounding the root of the problem. But, they are not alone. Many of us suffer from imbalances in our gut bacteria. It is a battle of Good vs Bad.
Some Causes of Gut Microbiota Imbalance:
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Use of antibiotics
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Consumption of processed foods, genetically modified foods, and sugar
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Illness
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Stress* (See CRF below.)
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Chlorine in water.
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Drinking large quantities of coffee or alcohol (or both)
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Aging
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Taking H2 Inhibitors. These acid blockers can be devastating to the gut and can actually perpetuate the problem. Instead, talk to your doctor about treating GERD with high potency probiotics and take a digestive enzyme to restore balance. You should also cut processed foods and eat mostly dark green leafy vegetables.
What are the signs/gut feelings (no pun intended) that something is wrong?
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Abdominal pain
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Visceral pain — inflammation, bowel disease, GERD, kidney stones, endometriosis
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Constipation
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Cravings
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Foggy memory, mood swings (an inflamed gut = inflamed brain)
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Trouble sleeping/insomnia
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Release of CRF (corticotropin releasing factor) — Often a result of chronic stress, the release of CRF can lead to changes in paracellular permeability, leaky gut / leaky brain (antigens leaking out into the bloodstream), toxic liver overload, irritable bowel syndrome, and systemic disease.
Now that we have a snapshot of what can go wrong when you have bad gut health, letʼs look at some things we can do to make it right.
Keys to Gut Brain Wellness:
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Eat a diet rich in organic plants, vegetables, fruits, seeds, nuts, some whole organic grains, and eggs. Superstars include: avocados, freshly ground flaxseeds, and omega 3 rich foods.
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Avoid food additives, artificial colors and dyes, preservatives, refined sugars, pesticides, genetically engineered foods, and MSG. They all alter gut microbiota and can damage the intestinal wall.
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Decrease exposure to environmental toxins — drink pure, clean water ( de-chlorinated and DBP free), breathe clean air, avoid toxic household chemicals, and remove plastics and styrofoam from your home & office.
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Increase Omega 3 and decrease Omega 6.
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Exercise.
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Decreases stress to aid in the release of beneficial hormones and weight loss (bonus!).
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Get adequate sleep, ideally at least 8 hours of per night. Your ability to sleep well will increase with good gut health.
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Reduce Stress! This is absolutely vital for gut health and whole wellness. Volunteering, meditation, yoga,exercise, massage therapy, journaling, support groups, and gardening are all great ways to reduce stress and nurture your soul.
Probiotic Supplements
While not a cure-all, you can also help improve gut health by taking a high-quality probiotic supplement every day. Here are some things to keep in mind when choosing a supplement:
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Look for one that is encapsulated and extended release which allows the bacteria to pass through stomach acid.
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Choose one with multiple strains- most contain 10-12. The more strains the better.
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Look for numbers that reference how many cells at best by date (not manufacture date).
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Do NOT take probiotic supplements within one hour of hot drinks or heated foods. The heat will kill the cells. This includes the popular suggestion to take probiotic with hot lemon water.
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For anyone in a “gut wrenching state,” you may want to look into prebiotics and digestive enzymes. They are a tremendous help and support for gut health.
Probiotic Foods
Including probiotic foods in your family’s daily diet is another way to help promote good gut health. Probiotic foods include: miso, oats, wheat bran, legumes, chicory, banana, dandelion greens,blue-green algae, kimchee, garlic, onions, pickles, tempeh, sauerkraut, beans, flax seeds, leeks, artichokes, Kefir (fermented dairy), and yogurt. I’ll dive into a few of these foods below.
Yogurt: We’re firmly in the midst of a yogurt craze with food giants eagerly jumping on the bandwagon in the name of “health.” Any yogurt containing excessive sugar, artificial flavors, colors, toppings/mix ins should be considered a dessert or junk food, as any benefit received from the small amount of bacteria it may contain is voided by harmful additives. I prefer Stonyfield Greek Plain Yogurt for my family.
Fermented Drinks: My husband gags when he sees me take a swig of Eden Organic Raw Apple Cider Vinegar . I admit, it takes some getting used to, but being a long time Kombucha Tea drinker prepared me for the intense flavor. The list of health benefits of fermented drinks like vinegar is vast, including: aiding in alkalinity/ ph balance, improving digestion, encouraging skin health, possessing anti-bacterial, anti-viral, and anti-inflammatory properties, aiding in weight loss, and helping to reduce blood sugar levels. It can even be used as a mouth wash! The Kombucha story is a bit more complicated, as each maker touts their brew to be best, but remember the integrity of fermentation (raw culture) is what creates the good bacteria. Look for lines that clearly state specific strains contained and all ingredients. Also beware of high sugar content (double check the servings per container). A brand I enjoy is High Country. I love the ginger, and my son fittingly adores Wild Root. For moms out there wanting to create their own “mothers,” there is an easy starter kit.
Fermented Foods: Fermented foods have been a staple in ancient cultures often being referenced as the root of good health and survival. Miso, sauerkraut, kimchee, tempeh are examples of some of those foods. Try them out!
At the end of the day, I think momʼs advice to “listen to your gut” has taken on a deeper meaning on our ongoing journey to wellness, donʼt you?
Stay tuned!
XOXO, Holly
