Nope. I’m not going to do it. You know what to do and what not to do (refer to “the basics” post if you forget)!
Instead I’d like to discuss Gut Health.
The gastro-intestinal system or, gut is much more complex and relevant to good health than previously thought. Because of current research we have a better understanding of how our gut microbiome can greatly impact our health in a positive or negative way
If any of the following indicators apply you could most likely benefit from improving your gut microbiome:
1) G.I. Distress. Such as diarrhea, constipation, gas, bloating, abdominal pain and cramping. These symptoms can be caused by many different things including antibiotic use, IBS, food-poisoning, medication side effects, poor nutrition…All of the above can cause an imbalance of the good v bad bacteria in our microbiome resulting in an auto-immune reaction, inflammation and the creation of toxins that can cause these issues to worsen.
2) Immune System. If you find you get sick often you may need more good bacteria in your gut. The immune system functions in your gut in two major ways First, chemical messengers are secreted that activate T-cells (immune cells) to protect us from disease causing pathogens and foreign substances. Next, when our gut is loaded with good bacteria there is less available space for the bad bacteria to grow.
3) Weight Gain. Current research indicates the microbiome of a healthy weight person is different form that of obese people. There is a gut-brain connection where appetite regulation and the feeling of being full receive signals more effectively from a healthy gut.
4) Joint Pain. Certain types of arthritis are autoimmune disorders characterized by inflammatory changes that can cause pain and the deterioration of joints. An unbalanced microbiome allows overgrowth of bad bacteria, this in turn causes inflammation and pain. People with rheumatoid arthritis have a higher incidence of IBS and celiac disease which as we know are autoimmune disorders associated with gut health.
5) Depression/Anxiety. Current trends in research are looking at the gut-brain connection. Cortisol (a stress hormone) levels decrease when individuals supplement with probiotics. Conversely, people reporting higher levels of anxiety and depression appear to have greater numbers of unhealthy microbes in their gut. Brain chemistry is regulated by these microbes specifically in how we respond to stress. Many other neurological conditions are being researched in relation to the gut-brain connection such as Parkinson’s, Autism and Alzeimer’s .
So, I guess you are seeing how a healthy gut has a major impact on your overall health and well-being. Recipe for a healthy gut: Eat more fruits and vegetables and less sugar and processed foods. Eat plenty of prebiotics (feeds the good bacteria), probiotics (good bacteria) and or supplements. Prebiotic foods include apples, asparagus, onions and garlic. Probiotics are found in yogurt, sauerkraut, kombucha and other fermented foods.
Be Well!! Gayle
Nutrition & Wellness Nurse 