Gut health refers to all organs working together.
We all hear the term “gut health.” In fact, many people are now focusing on their gut health more than cancer, obesity and diabetes. Your gut is comprised of your mouth, esophagus, stomach and small and large intestines. The pancreas, liver and gall bladder also help with digestion. Gut health refers to all of these organs working together. It often starts with our microbiome in the gut, which is actually the entire gastrointestinal tract.
Have you ever experienced “butterflies” in your stomach when you feel nervous? Or a “gut-wrenching” experience? The brain has a direct effect on the stomach and intestines and vice versa. A troubled intestine can send signals to the brain and a distressed brain can send signals to the intestine. This is because many hormones, including serotonin, are produced in the gut play a key role our sleep, mood and anxiety. Our breathing also has a direct effect on the health of our gut and our brain. Some beneficial bacteria are aerobic and some are anaerobic. The management of the oxygen gradient in our gut is crucial to overall gut health and having the right balance of beneficial bacteria, which also means producing the right hormones and signals to our brain.
So how do we do that? Have a diet rich in plant, for one. Fibers from fruits, vegetables, legumes, beans, nuts, seeds and wholegrains help these bacteria as needed. Having a balanced microbiome population allows our body to help stabilize blood sugar, boost immunity and regulate our weight. The more processed foods we have in our diet, the less diverse our population of bacteria is. Aim to have a diet full of colorful fruits and vegetables, olives and olive oil, whole grains, seeds, nuts, turmeric, oregano, rosemary, basil and fermented dairy.
Drink your water! Staying well-hydrated can enhance digestive efficiency by aiding in the breakdown of food. Drinking water with meals can help facilitate the digestion process, allowing for the smoother breakdown of food particles and the assimilation of nutrients. This can result in improved overall digestive comfort and function.
Also, practice belly breathing at all times, but especially when feeling anxious. Place your hand on your belly button and inhale. Inhale deeply into your lower belly so that your belly button goes out, as if you were blowing up a balloon. Keep your hand on your belly button, as you slowly exhale, and feel your belly slowly go in, as if you were deflating the balloon you just filled. Practice this multiple times a day and soon you will be doing it around the clock.
Please keep in mind that gut health isn’t about protein, carbohydrates and fat, nor is it calories. Instead, much of our gut health, just like most other aspects of health, is about the mind-body connection and the food we eat has a direct influence on whole-body health.
Pulling all of these tactics together can help improve your gut health and mental health, but if you feel that you need more guidance, please reach out to one of our nutrition experts. Sometimes just four sessions with a dietitian can help manage the ups and downs of changing your diet and help guide you through adjustments. Even if it’s figuring out what foods to add to your grocery list, meal plan around your busy lifestyle or find out what a healthy seamless day looks like. Nutrition sessions are available in person or remotely. Contact Kristin Burgess, RD, [email protected]