Tag Archive for: probiotics

Digestive Health Tips for Daily Wellness

Digestive Health Tips for Daily Wellness

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Digestive Health Tips for Daily Wellness: Nourishing Your Gut for a Vibrant Life

Maintaining digestive health is essential for overall well-being and why I want to share these digestive health tips for daily wellness. A well-functioning digestive system not only ensures proper nutrient absorption but also supports immunity and mental health. In this blog post, we will explore practical tips and lifestyle changes that promote healthy digestion, helping you achieve everyday wellness. By incorporating these simple strategies into your daily routine, you can nourish your gut and live a vibrant, balanced life.

  1. Hydration: The Foundation of Digestive Health

Water is the elixir of life, and staying adequately hydrated is the first step towards a healthy digestive system. Proper hydration helps in the smooth movement of food through the gastrointestinal tract, preventing issues like constipation and bloating. Aim to drink at least eight glasses of water daily and adjust your intake based on factors like climate, physical activity, and individual needs.

Tip: Enhance your hydration by infusing water with natural flavors like lemon, cucumber, or mint, making it more enticing and refreshing.

  1. Embrace a Balanced Diet

A well-balanced diet is crucial for maintaining digestive health. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Fiber-rich foods like legumes, oats, and leafy greens aid digestion, promote regular bowel movements, and support a diverse gut microbiome. I recommend buying organic whole foods to reduce the toxic load on the body from herbicides and pesticides.

Tip: Start your day with a fiber-packed breakfast, such as oatmeal topped with fresh fruits and nuts, to kickstart your digestive system.

  1. Mindful Eating for Better Digestion

In today’s fast-paced world, we often eat on the go or while distracted, leading to poor digestion. Practicing mindful eating can significantly improve your digestive process. Chew your food thoroughly, savor the flavors, and pay attention to hunger and fullness cues. I like to share with my client to chew their food into a cake-like batter.

Tip: Try to sit down at a table for meals without any distractions, such as phones or television, to fully enjoy and focus on your food.

  1. Regular Exercise: Boosting Gut Health

Regular physical activity is not only beneficial for your cardiovascular health but also supports digestive function. Exercise helps stimulate bowel movements, reducing the risk of constipation. It also aids in stress reduction, which plays a significant role in digestive health.

Tip: Engage in activities you enjoy, such as walking, swimming, yoga, or dancing, to make exercise an enjoyable part of your routine.

  1. Stress Management: The Gut-Brain Connection

The gut-brain axis is a communication system between the brain and the gut. When stressed, the brain sends signals that can disrupt digestion and lead to gastrointestinal discomfort. Managing stress is essential for maintaining a healthy gut.

Tip: Incorporate stress-reduction techniques like meditation, deep breathing exercises, or spending time in nature to keep stress levels in check.

  1. Probiotics and Fermented Foods: Supporting Gut Flora

Probiotics are beneficial bacteria that promote a healthy gut environment. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can improve gut flora diversity and aid digestion. Additionally, fermented foods may enhance nutrient absorption.

Tip: Experiment with homemade fermented foods to customize flavors and maximize probiotic benefits.

  1. Avoid Trigger Foods: Individual Sensitivities

Pay attention to how your body responds to different foods. Some individuals may have specific food sensitivities or intolerances that affect their digestive health. Common culprits include gluten, dairy, and certain FODMAPs.

Tip: Keep a food journal to track your diet and any digestive symptoms to identify potential trigger foods. Think as you eat, “How does food make me feel?” instead thinking in terms of fats or calories.

  1. Moderation: Balanced Indulgence

While a balanced diet is crucial, occasional indulgences are a normal part of life. Enjoy your favorite treats in moderation to maintain a healthy relationship with food and prevent digestive discomfort.

Tip: Opt for healthier versions of indulgent treats whenever possible, like homemade baked goods using wholesome ingredients. One of my favorites is “nice cream” using frozen avocados or bananas.

In conclusion, prioritizing digestive health is a powerful investment in your overall well-being. By following these practical tips and lifestyle changes, you can nurture your gut, boost digestion, and experience a renewed sense of vitality in your daily life. Remember that consistency is key, and these habits, when incorporated into your routine, will yield long-term benefits for your digestive health and overall wellness.

So, take charge of your health today and embark on a journey of nurturing your gut for a life of vibrancy and balance. If you need support, I’m happy to help. Schedule a free Wellness Strategy today.

foods containing probiotics

Improve Your Mood with Food

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How do you improve your mood with food? Let’s unpack some of the exciting (and preliminary) new research about the link between gut health, mood, and stress. This week we’ll talk about your friendly resident gut microbes, probiotic foods, and supplements, as well as offer some simple recipes to keep your gut and taste buds happy.

GUT MICROBES

There are trillions of microbes that happily live in our gut. These friendly microbes do more than help us digest foods, make vitamins, and protect us from the not-so-friendly microbes – they have mood-boosting and stress-busting functions too!

It’s a hotbed of research right now and we’re finding out more about their awesome health and mood/stress benefits every day. And, while the research is just starting to figure out the many gut microbe-brain connections, it’s such a cool new topic that we couldn’t wait to share it with you!

GUT MICROBES AND PROBIOTICS

The microbes that live in our guts are known as our “gut microbiota”. The microbes that we can ingest are known as “probiotics”.

“Probiotics” are live organisms that you can eat, drink, or take as a supplement. They turn milk into yogurt, and cabbage into sauerkraut, and they are great for both your gut health and mental health. Special probiotics that have mental health benefits are called “psychobiotics,” (psycho = mental health, and biotics = live). They are live organisms that can benefit our psyche.

PROBIOTIC-RICH FOODS AND SUPPLEMENTS

Probiotics can be found in yogurt, sauerkraut (and other fermented veggies), miso, tempeh, and kimchi. You can drink them in kefir or kombucha. Be sure to choose unpasteurized ones that will be refrigerated in your local grocer. Unpasteurized foods are not recommended if you are pregnant or have a compromised immune system, so please check with your healthcare provider.

Of course, there are a number of probiotic supplements available too. Check with your favorite Naturopathic Doctor (that’s me!) to identify which one is best for you. Generally, we look for one that’s refrigerated and has at least 10 billion active cultures. We also suggest you look for one that has been “third-party tested,” which means someone outside the company has tested it and says it’s a quality product.

Also, be sure to read the label before taking any supplements. The probiotics with the most research are of the Bifidobacterium and Lactobacillus types. But we still don’t know enough about the psychobiotic effects to make specific mood-boosting recommendations yet. Here are a few recipes to help you consume more probiotic foods. Remember to use as many organically grown foods and ingredients as possible to reduce chemicals that negatively impact gut flora. 

SIMPLE, PROBIOTIC-RICH RECIPES

Confetti Vegetable Salad with Miso Dressing

Cauliflower Olive Salad with Yogurt

Strawberry Almond Chia Pudding

GUT-BRAIN CONNECTION

It may not seem obvious or intuitive, but your body is interconnected in many ways and more research is focusing on the “microbiota-gut-brain axis.” It’s the very complex connection between your gut, its microbes, and your brain. This new field has been called a “paradigm shift in neuroscience” (Dinan, 2017).

In fact, there are a number of ways that we’re beginning to understand how our gut microbes can affect the brain. One is via the “vagus” nerve, which is a nerve that directly connects your gut to your brain. The other ways are through “biochemical messengers.” Biochemicals are made in your gut and travel throughout the body to communicate with other organs, including your brain. Examples of biochemicals include short-chain fatty acids, cytokines, and even tryptophan (the amino acid that the neurotransmitters melatonin and serotonin are made from).

The exciting thing is that this may help us with not only mood and stress, but the microbiota-gut-brain axis may one day prove to be helpful for other conditions like autism and Parkinson’s. 

MOOD, STRESS, AND YOUR MICROBES

Several studies show that stressed rodents not only have increased stress hormones and stressed behaviors; but, they also have different gut microbes! This has also been studied, to a small extent, in people too. One study showed that moms with high levels of stress hormones during pregnancy had infants with more of the “bad” gut microbes.

But, can it work the other way around? Can changing our gut microbes affect our moods and stress responses?

Studies of rodents that grow up without any gut microbes at all (in a “bacteria-free” environment) respond to stress more than mice with normal gut microbes. Then, when they’re given either a probiotic or gut microbes from non-stressed mice, their stress responses often go back to normal.

“Gut microbiota and probiotics alter behavior and brain neurochemistry.” (Ait-Belgnaoui, et. al., 2012) That’s a pretty powerful statement.

Many animal studies show positive effects on behavior when they get probiotic supplements. For example, after a probiotic, stressed rats had lower levels of both stress hormones and an inflammatory molecule associated with depression (“LPS” – lipopolysaccharide). Human studies show that after a few weeks of taking probiotic foods or supplements, healthy people have reduced stress hormones, feelings of stress, negative thoughts, and sad moods.

One fascinating study showed that when people took probiotics, brain MRI (magnetic resonance imaging) tests showed reduced brain activity for negative and aggressive thoughts!

There is some exciting research on the positive effect that probiotics can have on moods and stress. So, what can you do to nurture your own healthy gut microbes?

PREBIOTICS

In Part 1 we talked about the benefits of consuming probiotic-rich food.  Once the gut microbes take up residence in our guts, we need to feed them!

Prebiotics are food for gut microbes and, when fermented in the gut, produce specific changes in bacterial composition or activity. They are your friendly gut microbes’ favorite delicacies so they’ll happily grow, and multiply. Prebiotics are basically foods that contain fiber. Things like fruits, vegetables, nuts, and seeds. Even dark chocolate (preferably with at least 70% cocoa). Foods that are particularly high in prebiotics include jicama, asparagus, avocado, whole grains, and allium vegetables like onions, garlic, leeks, and shallots.

Giving animals prebiotics has been shown to reduce stress hormones and anxiety-related behaviors. In people, studies show that taking psychobiotics along with prebiotics can improve both the microbes in our gut, as well as our mood.

PREBIOTIC-RICH RECIPES

Asparagus with Lemon Thyme Dressing

Triple Greens Soup with Avocado

Creamy Mediterranean Garlic Chicken

 

If you are looking for support on your health journey from a Naturopathic Doctor and Digestive Health Specialist, give us a call to learn more at 812-461-8922 or schedule your free mini Wellness Strategy Session to get started on your journey to more natural and safer solutions.

References:

Ait-Belgnaoui, A., Durand, H., Cartier, et al (2012). Prevention of gut leakiness by a probiotic treatment leads to attenuated HPA response to an acute psychological stress in rats. Psychoneuroendocrinology. 37(11):1885-95. doi: 10.1016/j.psyneuen.2012.03.024. LINK: https://www.ncbi.nlm.nih.gov/pubmed/22541937

Bailey, M.T., Dowd, S.E., Galley, J.D., et al. (2011). Exposure to a social stressor alters the structure of the intestinal microbiota: implications for stressor-induced immunomodulation. Brain Behav Immun. 25(3):397–407. LINK:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3039072/?report=reader

Bharwani A, Mian MF, Foster JA, et al. (2016). Structural & functional consequences of chronic psychosocial stress on the microbiome & host. Psychoneuroendocrinology. 63:217–227. LINK: http://www.psyneuen-journal.com/article/S0306-4530(15)00934-8/abstract

Cryan, J.F. (2016). Stress and the Microbiota-Gut-Brain Axis: An Evolving Concept in Psychiatry. Can J Psychiatry. 61(4):201-3. doi: 10.1177/0706743716635538.  LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794959/

De Palma, G., Blennerhassett, P., Lu, J., Deng, Y., Park, A.J., Green, W., Denou, E., Silva, M.A., Santacruz, A., Sanz, Y., Surette, M.G., Verdu, E.F., Collins, S.M. & Bercik, P. (2015). Microbiota and host determinants of behavioural phenotype in maternally separated mice. Nat Commun. 2015 Jul 28;6:7735. doi: 10.1038/ncomms8735.
LINK: http://www.nature.com/articles/ncomms8735

Dinan, T.G. & Cryan, J.F. (2016). Mood by microbe: towards clinical translation. Genome Med. 8(1):36. doi: 10.1186/s13073-016-0292-1.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822287/

Dinan TG1, Cryan JF. (2017). The Microbiome-Gut-Brain Axis in Health and Disease. Gastroenterol Clin North Am. 2017 Mar;46(1):77-89. doi: 10.1016/j.gtc.2016.09.007. LINK:http://www.sciencedirect.com/science/article/pii/S0889855316300826

Kelly, J. R., Kennedy, P. J., Cryan, J. F., Dinan, T. G., Clarke, G., & Hyland, N. P. (2015). Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders. Frontiers in Cellular Neuroscience, 9, 392. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604320/

Messaoudi, M., Lalonde, R., Violle, et al (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. Br J Nutr. 105(5):755-64. doi: 10.1017/S0007114510004319.
LINK: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/div-classtitleassessment-of-psychotropic-like-properties-of-a-probiotic-formulation-span-classitaliclactobacillus-helveticusspan-r0052-and-span-classitalicbifidobacterium-longumspan-r0175-in-rats-and-human-subjectsdiv/2BD9977C6DB7EA40FC9FFA1933C024EA/core-reader

O’Mahony, S.M., Marchesi, J.R., Scully, P., et al. (2009). Early life stress alters behavior, immunity, and microbiota in rats: implications for irritable bowel syndrome and psychiatric illnesses. Biol Psychiatry. 65(3):263–267. LINK: https://www.ncbi.nlm.nih.gov/pubmed/18723164

Rea, K., Dinan, T.G. & Cryan, J.F. (2016). The microbiome: A key regulator of stress and neuroinflammation. Neurobiol Stress. 4:23-33.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5146205/

Rieder, R., Wisniewski, P.J., Alderman, B.L. & Campbell, S.C. (2017). Microbes and mental health: A review. Brain Behav Immun. 2017 Jan 25. pii: S0889-1591(17)30016-8. doi: 10.1016/j.bbi.2017.01.016.  LINK:http://www.sciencedirect.com/science/article/pii/S0889159117300168

Romijn, A.R. & Rucklidge, J.J. (2015). Systematic review of evidence to support the theory of psychobiotics. Nutr Rev. 73(10):675-93. doi: 10.1093/nutrit/nuv025.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/26370263

Sarkar, A., Lehto, S.M., Harty, S., Dinan, T.G., Cryan, J.F. & Burnet, P.W. (2016). Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends Neurosci. 39(11):763-781. doi: 10.1016/j.tins.2016.09.002.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102282/

Sender, R., Fuchs, S. & Milo, R. (2016). Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol 14(8): e1002533. doi:10.1371/journal.pbio.1002533 LINK: http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.1002533

 

 

Listen to your gut

What are the Key Components of Gut Health – Listen to Your Body

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What are the key components of gut health? Remember to listen to your body as it leaves us clues.

 The gut is the cornerstone of wellness. GI discomfort is often the primary issue or a secondary result of other problems within the body.

How do you know if your gut is out of balance? Your gut is most likely out of balance if you experience gas, bloating, belching, stomach pains or soreness, constipation, or diarrhea. There can be numerous other signs but these are the most common.

GI discomfort seems to grow as changes in our environment, stress, eating and drinking habits, food supply, medications all impact the function and strength of the gut.

Balancing and optimizing gut health can be achieved through the correct dietary protocols, nutraceuticals, and stress management.

Critical components of gut health are ensuring that

  1. We are putting real food in the body
  2. We have the appropriate enzymes to break the food into nutrients
  3. Our pH is balanced
  4. We have a sufficient amount of good bacteria

It’s not as difficult as it sounds, I promise.

First, to put real food in the body, focus on shopping the perimeter of the market. Here is a sample of what I eat. Green smoothie with plant protein for breakfast, lentil soup and GF crackers for lunch, and Clean, organic meats with a vegetable for dinner or large salad with boiled eggs.

Second, add a digestive enzyme to your diet and take it with each meal. Here is a general one that uses clean ingredients to use if you haven’t tested to determine what you need.

Third, you can determine your pH with 24 Hour (UA) Urinalysis which provides insights on 17 areas of your gut and overall health. As important we can see macronutrients you aren’t breaking down such as fats, carbs, proteins, or ALL the above! This is critical as you may be eating a healthy diet and you aren’t receiving the critical nutrients to heal and repair your body. Once we know which specific enzymes you need to support with, we can recommend a specific diet and supplement best for you. Learn more about the test here.

Last, add a probiotic that also contains a post-biotic and a prebiotic. The 24 UA testing will tell us your bowel toxicity but everyone can benefit. If you’ve been taking the same one for years, it’s time to switch! Your body needs a variety of good bacteria. A good Trebiotic can be a little more of an investment than you may be making but well worth it if you are ready for a positive transformation in your health.

Want more insights, take this 3-minute Health Quiz and we will respond with more specific recommendations.