Eat + Enjoy + Restore
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When it comes to gut health, we typically focus on eating well and taking probiotics as the key to maintaining a healthy gut. However, there is more to gut health than that.
Did you know that practices like meditation and yoga can also play a big role in supporting your gut? These ancient practices have been used for centuries to promote overall health and wellness, and recent studies have shown that they can be particularly beneficial for gut health.
So if you’re looking to improve your gut health, it might be time to give meditation and yoga a try!
Let’s face it, we’ve all experienced gut distress at some point in our lives, and it’s well known by now that stress is one of the biggest culprits when it comes to stomach issues. When your body is in a state of stress, the sympathetic nervous system takes over, which is responsible for the “fight or flight” response. This can cause constriction of blood vessels, decrease the blood flow to the gut, and can affect the overall digestion process.
That’s where yoga and meditation come in! These practices have been shown to reduce stress and turn on the parasympathetic nervous system, shifting your body to the “rest and digest” mode. The connection between the parasympathetic nervous system and gut health is quite strong, as it allows the body to go into a state of total relaxation which is favorable to promote gut health.
Activating the parasympathetic nervous system can help to:
Given that stress is a common aspect of daily life, incorporating meditation and mindfulness as a preventative and therapeutic measure can be beneficial.1
Deep meditation can be a real stress-buster and give your body’s “relaxation response” a boost. Reducing stress and activating the parasympathetic nervous system, can help improve the gut-brain axis by promoting a more balanced gut microbiome and reducing inflammation.
A recent study has been conducted to examine the impact of long-term deep meditation on the structure of the gut microbiome, by comparing Buddhist monks’ gut flora to a control group who doesn’t meditate. The results were fascinating! It showed that the long-term practice of deep meditation can alter the composition of the gut microbiome in a way that is beneficial for overall health.2
When meditating:
So, next time you sit down for a meditation session, know that you’re not just relaxing your mind, but also your gut!
By consistently hitting the mat and learning to control your breath, you’re basically giving your nervous system a big ol’ pat on the back and saying “hey, it’s all good, let’s relax”. When you practice yoga, you’re not only toning your muscles and stretching, but you’re also promoting a healthy digestion. Certain yoga poses, such as twists and forward bends, can help massage the internal organs and stimulate the release of digestive enzymes. This can help food move more efficiently through the gut and promote regular bowel movements.
Additionally, the deep breathing techniques used in yoga – also known as pranayama – can stimulate the peristaltic waves that move the food through your digestive tract. One of the most effective techniques is diaphragmatic breathing. You can practice it by placing one hand on your chest and the other on your belly, then breathing in through your nose, allowing the breath to fill your belly first, and then your chest. This way you are making sure you are breathing with your diaphragm and not just your chest. It’s easy, simple and effective!
PS: always practice yoga at your own pace and do not exert yourself. The best way to ensure safety is to be guided by a yoga instructor.
Bottom line: By learning to regulate breathing, focusing on the present moment, and reducing stress and anxiety, these practices can help improve your gut function. Make yourself a priority and show your gut the love it needs to function at its best. So go ahead, roll out that yoga mat, and give your gut the support it deserves!
If you want extra support to jumpstart your eating and restoration journey, get on the waitlist for my Mindful Eating Spring Group (we always include a yoga session!)
References
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As I’ve said before, dairy is a controversial issue – and in this blog, we will look more at the health concerns and benefits of dairy versus the animal welfare and environmental problems that social justice groups have brought up.
In reality, lactose intolerance has always been a common problem for most people – an estimated 60 – 70% of the world’s population is lactose intolerant. Health professionals have also seen an increase in dairy milk allergies and sensitivities – making people question whether they need to include dairy in their diet.
Recent research has shown that lactose intolerance has existed for centuries, and people still consume milk, even with all the uncomfortable side effects. Milk allergies and milk sensitivities are increasing, however, and it could be more related to the proteins expressed in our milk, the diet of the cows producing milk, and the lack of genetic diversity in the animals.
The USDA food pyramid was king in my childhood – early 90’s to 2000s. The dairy group was at the top, with a recommendation of 2 – 3 servings from this group daily. Food corporations have some of the best lobbyists around and often incentivize and cherry-pick research to get their food and products recommended on the government food chart. This impacts what foods and recommendations are pushed to the public. However, this is more than just a strategy used by food corporations- see big business, tech, environmentalists, and oil/gas groups. This lobbying and selective research are why dairy is prevalent in our diet today.
Another reason is that historically, dairy was used as a part of infants’ survival when a mother couldn’t produce enough breast milk and a wet nurse wasn’t available. Milk is also a great source of protein, vitamin K2 and minerals like calcium, potassium, zinc, and selenium. It has played an important nutritional and cultural role in people’s diets throughout history, even if it wasn’t well digested. In a previous blog post, you can read more about dairy and things to consider when choosing to have it in your diet here.
The best thing to do is get the right testing and/or follow a planned specific elimination diet.Three different types of testing are used to determine if you have lactose intolerance: stool acidity test, hydrogen breath test (most common), and lactose tolerance test.
You also will have symptoms like bloating, gas and diarrhea after eating dairy, so keep a mindful food journal to help determine when and what signs you experience after eating dairy. You can read more about mindful food journaling here.
A true milk allergy is IgE antibody-based, and you will notice a significant symptom immediately after eating dairy – like swelling or a rash developing. Other mechanisms, like IgG, IgM, T-Cells, etc., can be involved in milk sensitivities. The symptoms from their mediator response can come on later, last longer, and are usually less severe than an IgE reaction.
Most individuals with lactose intolerance and dairy sensitivity can tolerate a dose level of milk in their diet. Depending on the dairy product, different levels of lactose and other milk proteins will be more prevalent, which can determine how you tolerate cheddar cheese vs. ice cream vs. whole milk. If you have lactose intolerance, you can take a lactase enzyme (over-the-counter) before a meal or try lactose-free products.
If you have a milk sensitivity or allergy, taking probiotics and supplements like glutamine can help improve and restore your gut health and microbiome and possibly lead to a better tolerance of dairy products.
However, the gold standard for milk sensitivity is following a thorough and precise elimination diet that targets the different types of dairy you are sensitive to based on immune mediator results. This type of testing and diet protocol allows you to improve your symptoms (most of my clients see an improvement of 70% or more with their symptoms) and build back your diet to something sustainable long-term.
Whether you choose to have dairy in your diet needs to be based on your health and lifestyle needs, and you should focus on a plan that works long-term for you and your family. Food should not be something that is feared but enjoyed.
