Improve gut health – your digestive system – for better overall health. Good health starts in your gut, with healthy digestion.
No one talked about gut health when I was a child. Do you remember it being a topic?
“Hey, Grandma, have you looked into ways to improve gut health so that you can get off that pharmacy of pills?”
No, it wasn’t a thing.
We all knew that some people suffered more from digestive problems – gas, bloating, constipation, and diarrhea – but I don’t remember anyone ever talking about effective ways to deal with it.
Uncle Frank just farted a lot, and Aunt Sally excused herself and spent half an hour “in the ladies” after every family meal.
And how about a discussion on how your digestion affected both mood and mindset? Didn’t happen.
What a shame – so many health problems can be resolved when we learn how to improve gut health. I’m learning a lot about this and, as always, when I learn, you learn.
Scientists and doctors are discovering more and more that our gut health – that is, the healthy functioning of our digestive system – has an incredible impact on our overall health.
Digestive problems have been linked to:
* Autoimmune disease
* Skin rashes and acne
* Chronic fatigue
* Mood disorders
* And even cancer
Now, that doesn’t mean that a healthy gut ‘cures’ all of this.
Autism, for example, is much more complicated than that, and there’s a genetic component to it and other issues. Even if you improve gut health for your entire family, your child or spouse (or yourself) will still have autism.
But troublesome symptoms of many of these can be relieved when your digestive system is working properly.
The bacteria in your digestive tract are vital to optimal health. If you’ve ever taken antibiotics, you have probably had someone tell you to eat bacteria – like yogurt with active cultures – to restore the “good bacteria”.
Well, scientists say that there are 500 species of bacteria in a healthy digestive system and they average about three pounds. That’s a lot of bacteria, and I don’t think a dish of yogurt is enough to replenish that.
What does all of this healthy bacteria do?
It helps to digest your food. It regulates hormones, helps eliminate toxins from your body, and even produces vitamins to strengthen your general immunity and good health.
Tipping the balance of this bacteria so that there are more bad than good causes serious health problems.
More than 100 million people in the United States suffer from digestion problems – things like irritable bowel syndrome (IBS), acid reflux, Chrohn’s and colitis.
And there are more than 200 over-the-counter remedies for digestive disorders, many of which actually cause more problems than they solve. They interfere with the proper functioning of your digestive system – so they make the problem worse or even create new issues!
How Your Digestive System Works
This is the slightly boring but really important part. So pay attention, okay?
Your digestive system is a series of several parts.
In addition to accessory organs like the gallbladder and liver, you have your stomach, small intestine, large intestine and pancreas. Each part of the path, from your mouth to your colon, is responsible for some part of the digestive process.
And it’s a complicated process.
Your body needs to add fluid and enzymes to break food down, then extract the nutrients.
Fluid is constantly being added and removed from the system to facilitate the processes.
Bacteria, bile, and water are all players in the digestive process, as are enzymes. If any of these elements are out of balance, your digestion is affected. Bacteria can grow out of control, and they can die too. Your enzymes may be deficient.
You may have too much or not enough fluid. The fluid balance is often the difference between constipation and diarrhea or absorption and malabsorption. So fluid balance is important for proper functioning. What you put into your stomach can have an effect on fluid balance.
For example, if you eat salty foods then your body has to pull fluid from your cells to help balance the ratio in your gut. This can cause dehydration and ultimately it can lead to constipation and digestive problems.
Eating a low fiber and high fat diet can cause problems too.
Fiber essentially pushes material through your gut. If the waste becomes stuck in your digestive system it can injure the delicate lining of your gut. This not only causes pain and discomfort, it can also cause an immune response and food sensitivities.
Diverticulitis is one example of food particles becoming trapped in the lining of the intestines and causing severe pain and damage.
Your gut has a lot of tasks to manage and each task is responsible for keeping you healthy – both physically and mentally.
When you have good gut health, you’re better able to manage any challenges that come your way and you’re less likely to become ill. Because your gut health is so important, the remainder of this report is dedicated to providing you with steps to build and maintain good gut health.
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Five Steps to Improve Gut Health
Every one of these changes will have a significant impact on your overall mental and physical health – and yes, both mind and body are intricately linked.
But if you try to make all of these changes at once, you’re going to feel overwhelmed. Instead, take it easy on yourself and make one change at a time. Set goals, create a plan, and give yourself a few weeks to make each change into a new, healthy habit.
Some of these changes will be easier for you than others – since success creates success, you should start with the ones that are easiest!
Have you ever heard that perfect is the enemy of good?
It’s very true in this case.
You don’t have to get this perfect. If you’re aiming to get eight hours of sleep every night but you only managed to get five last night, you haven’t failed and you certainly don’t need to give up.
Step #1 Eat Whole, Unprocessed Foods
Busy lives mean that many of us turn to foods that are quick and easy to eat. We eat boxes of cereal, frozen pizzas and food that comes in a can. These foods are processed. The nutrients are often seriously depleted and fat, sugar, and chemicals are added to make them taste appealing.
These foods can wreak havoc in your gut. Not only are the chemicals detrimental to the bacteria in your gut – the fat, sugar, and sodium levels cause digestive issues which over time can result in disease.
Whole foods are foods that have little or no processing.
We’re talking about foods that don’t come in bags or boxes but rather as nature created them.
Meat, fruit, vegetables, and whole grains are examples of whole foods.
One rule of thumb that makes it easier for some people to differentiate between whole and processed foods is to ask the question, “Did your great grandmother eat it or a comparable product?” Factory processed foods are a relatively new commodity and one that our ancestors didn’t have access to.
Someone asked me recently about items like chia seeds, yogurt, or kefir, foods that our great-grandparents likely never encountered. While they may have been unfamiliar, our great-grandparents would still have recognized them as food.
My grandfather always worded it this way – You should eat food that still remembers where it came from. If the food you’re eating has no resemblance to what grew in the field, pasture, or tree, then it’s definitely not a whole food.
So how do you make sure to eat more whole, unprocessed foods when you’re so busy?
The key is to plan ahead.
Find recipes that work for you and your lifestyle. Make time to cook, even if it’s on the weekends, and stick to the produce section when you’re shopping.
Whole foods can be quick and easy, too. For example, you might hard cook a dozen eggs on Sunday and have hard boiled eggs and a piece of fruit for breakfast during the week. That’s faster than a run through the fast food drive through and better for you than a bowl of sugary cereal.
Why whole foods?
The simple answer is fiber. Fiber helps the good bacteria in your gut thrive. It also reduces any bad bacteria by moving material through your system in an effective and efficient way. When material is allowed to sit in your gut, that’s when the bad bacteria have an opportunity to thrive. It’s when the lining of your digestive system can become irritated and inflamed and toxins can be produced.
Step #2 Identify and Eliminate Food Sensitivities and Allergies
It’s becoming more and more common for people to suffer from food sensitivities. On a very simple level food sensitivities and allergies can cause gas, bloating, and diarrhea or constipation. On a more serious level they can cause skin irritation like acne or eczema; they can also cause inflammation, malnutrition, and depression or neurological symptoms.
The key to identifying if you have any sensitivities is to go on an elimination diet. Don’t worry; it’s not as difficult as it sounds. In fact, it’s pretty simple. You eliminate the most common allergens from your diet for two weeks. You then gradually add them back into your diet one by one and assess how you feel.
For example, corn is a common irritant. If you eliminate it for two weeks and then add it back into your diet, you might get a headache. That’s a sign of sensitivity.
Common irritants include gluten, dairy, corn, soy, eggs and nuts. Consider keeping a journal to help you identify signs of sensitivity. Elimination diets aren’t difficult to manage with good planning, and they can be invaluable to help you identify foods that are making you sick.
Step #3 Balance the Bacteria
As previously mentioned, there are millions of bacteria in your gut and the vast majority of these bacteria are essential for your good health. When we’re in our mother’s uterus, we’re free from bacteria. The process of being born immediately exposes us to bacteria.
Scientists believe that the first few months of life essentially set the tone for the types of bacteria in and around our body. They call it the “Microbial cloud.” We each have a somewhat unique cloud based on the home and family we’re born into – we are exposed to our parents’ bacteria and thus they become our bacteria.
Environmental influences and the food we eat can then tip the scale, support and improve gut health, or it can deplete the good bacteria in our gut and cause health problems.
You can keep your healthy bacteria in check by:
* Cutting back on sugar – Bad bacteria thrive on sugar, so reducing it or cutting it out of your diet will help.
* Getting more fiber in your diet – We’re back to whole foods including fruit, vegetables, and whole grains. Fiber helps move material through your system and creates a healthy environment for good bacteria to thrive.
* Adding prebiotics to your diet – Prebiotics are nutrients that help create a healthy environment for good bacteria. They’ve been shown to reduce gastrointestinal diseases as well as improve digestion and absorption. While there are now supplement forms of prebiotics, the best sources are natural food sources. Onions, leeks, garlic, green leafy vegetables and whole grains can be excellent sources of prebiotics.
* Add probiotics to your diet – Probiotics are actual organisms that impact digestion and help you enjoy a healthy gut. You can obtain probiotics by eating fermented foods, eating yogurt or cultured foods, and by taking supplements. Common probiotics include:
o Bifidobacterium lactis
o Lactobacillus reuteri
o Lactobacillus rhamnosus
o Lactobacillus casei
If you’re adding probiotics to your diet via supplementation, take care to add them slowly. Adding too much, too quickly can cause digestive problems including nausea.
Step #4 Heal Your Gut
There’s a good chance that you have some irritation and inflammation in your gut already. If this isn’t repaired, it can become a problem down the road. Chronic inflammation is the precursor to many disease. There are some easy ways to heal your gut, and improve gut health in general, including:
* Getting enough Omega 3 fatty acids – Eat cold water fish several times a week or take an omega 3 supplement. It reduces inflammation throughout your body and healthy fats are great for your organs and vital systems.
* Get enough calcium, magnesium, glutamine and zinc – these nutrients have been shown to facilitate digestion and cellular repair as well as heal the lining of your digestive system. They can all be found in food sources. You can also supplement.
* Cut back on unhealthy habits like drinking alcohol and smoking – both nicotine and alcohol cause inflammation throughout your body. If you are a drinker (more than two drinks a day) or a smoker, then cut back to improve your digestive health and heal your gut.
Step #5 Reduce Stress
Not too long ago people believed that stress caused ulcers and many digestive disorders. They now know that this isn’t true. However, chronic stress does release the hormone cortisol.
Cortisol reduces your immune system which increases inflammation. It also changes how you digest and absorb foods. It slows digestion down which can lead to constipation and bloating. It also causes an increase in stomach acid which can wear away at the lining.
All combined, stress causes significant damage to your digestive system, which means these issues don’t cause digestive problems but they are definitely working against you when you work to improve gut health. There are many ways to reduce stress including but not limited to:
* Participating in activities that bring you joy
* Massage and touch therapy
Remember that you don’t have to implement all of these steps at once. Identify one that you want to focus on and make it part of your life. Even something as simple as taking a daily probiotic and adding vegetables to every meal can make a significant difference in your digestive health. When you start to improve gut health, a lot of other problems improve, too.