Why Gut Health Matters

 

THe Gut Microbiome.

Gut health is critical to our physical and mental well-being. There’s a reason it’s known as the “biological door” and “second brain”. The gut microbiome, which are the trillions of bacteria that live in our gut, regulates everything from digestion, to our immune system, hormones, mood, metabolism, central nervous system, weight, heart health, energy levels – just about everything!

Over 70% of our immune system lives in our gut.

When you eat foods that are low in nutrients and take a lot of antibiotics, this can destroy your gut microbiome, deplete your immune system, and make you sick. Poor diet and lifestyle choices often lead to dysbiosis - an imbalance between the good and bad bacteria in your gut, which contributes to the development of autoimmune disease. Autoimmune disease is when the body's immune system attacks healthy cells (Examples: Crohn’s, ulcerative colitis, psoriasis, lupus, multiple sclerosis, type 1 diabetes, and rheumatoid arthritis).

Diet and autoimmune issues are linked because chronic inflammation is the cause of most disease, and diet can turn on or off an inflammatory response in the body. If you reduce inflammation, you reduce disease. Regulating your gut microbiome and improving your diet should be your first attempt at healing autoimmune disease or digestive issues.

95% of Serotonin is made in the Gut.

Our gut has a major influence over our mental well-being and modulates brain health via the microbiome. Certain species of bacteria in our microbiome can help produce chemicals in the brain called neurotransmitters, such as serotonin, which is an antidepressant neurotransmitter that’s mostly made in the gut. Therefore, changing your diet can often help improve your mood, alleviate anxiety, depression, ADHD and other emotionally-linked disorders.

There are countless studies that demonstrate the link between emotional and digestive illnesses. If you have one, you’re more likely to be at risk for the other. One study looked at the microbiomes of over 1,000 people and researchers found that those who had depression (or who had scored low on a quality of life survey) were more likely to be missing two specific types of bacteria in their guts: Coprococcus and Dialister. Importantly, these bacteria were not missing from the microbiomes of people who reported a high quality of life. They aren’t sure whether the missing bacteria is a cause or effect of depression, but the connection is apparent nonetheless.

The gut is physically connected to the brain through millions of nerves, so the gut microbiome can affect brain health through the messages that are sent via these nerves. The main communication pathway between the brain and the gut is the Vagus Nerve. Researchers have found that when the Vagal sensory neurons are stimulated in the gut, dopamine, a “feel good” hormone, is released. Vagus Nerve stimulation has been proven to help people with depression. Using the gut-brain connection can alleviate, not only digestion, but mood disorders as well.

It’s not just a one-way street. Neurotransmitters can also be released in the reverse direction, from the brain to the gut, which is why anxiety can cause an upset stomach, stress can cause feelings of nausea, and is why you get “butterflies in your stomach” when you’re nervous. This is not a coincidence - it’s your brain and gut sending signals back and forth to each other, which is why the gut is often referred to as the “second brain”.

The Bottom Line.

Creating a well-balanced and nourished microbiome is the key to overall health and can be accomplished by making small, impactful shifts to your diet and lifestyle. In doing so, you can improve digestion, reverse and prevent disease, and improve mental health.

If you’re struggling with digestive issues, autoimmune disease, or mental health, I encourage you to prioritize restoring gut health in your treatment plan. See below for some suggestions.

 

How to Restore Gut Health

  • Elimination Diet: This can be an effective way to identify the root cause of disease if it’s food-related. This requires you to eliminate inflammatory foods such as gluten, dairy, refined sugar, and processed foods for 2-4 weeks. Instead, only eat foods that will nourish your gut like vegetables, fruits, protein, healthy fats, and fermented foods. Antioxidants and polyphenols, which are found in fruits and veggies, are very helpful, as they have powerful anti-inflammatory (and anti-aging) benefits.

  • Mindfulness Practice: Incorporate meditation or breathwork into your daily routine to reduce stress. Stress negatively effects are mood and causes inflammation in the body.

  • Sleep: Aim to get at least 7 hours of quality sleep per night. Sleep loss can lead to changes in the microbiome and promote gut inflammation.

  • Supplements: Take a high-quality probiotic which helps retore gut health, Omega-3 for anti-inflammatory benefits, B12 and CoQ10 for energy, Vitamins C and E for antioxidants, Vitamin D3 with K2.

  • Beware of “Gluten-Free” Labels: Just because something is labeled “gluten free” doesn’t mean it’s healthy! There are certain ingredients in gluten free products that you should avoid.

  • Mindful Eating: Think of food as medicine and choose nourishing, healing foods. Eat slowly, which helps improve digestion and prevents overeating. Properly digested food is how we get all of our nutrition.

  • Eat Prebiotic Foods: Prebiotics are a type of fiber that stimulates the growth of healthy bacteria in the gut.

  • For Moms: Try to breastfeed for at least six months. Breastfeeding is very important for the development of a healthy gut microbiome and decreases the child’s chance of developing autoimmune or digestive issues later in life.

  • Take antibiotics only when medically necessary: Overuse of antibiotics can cause a drastic reduction in the diversity of our collective microbiome and can kill the good bacteria in our gut, causing dysbiosis and increasing the risk of autoimmune disease.

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The Mind-Body Connection

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What is causing you to feel Depressed?