Gastrointestinal issues are quite common and can range from minor inconveniences to severe chronic conditions. Many people may not realize that gut health is not only important for our digestion but also for our overall well-being. In fact, 70% of our immune system is located in our gut. Therefore, keeping our gut healthy is essential for maintaining a strong immune system and preventing all kinds of illnesses.

Leaky Gut

Have you ever noticed that you feel unwell almost every time you eat, but not sure why? There’s a big chance you have a leaky gut that you aren’t aware of. 

Leaky gut, also known as “increased intestinal permeability”, is a condition where the gut’s protective barrier becomes damaged, and there are tiny holes, cracks, or tears in the mucosal layer of your digestive tract.[1] This damage allows undigested food particles, toxins, and bacteria to “leak” through into the bloodstream. This can lead to inflammation in the body and can cause indigestion accompanied by a range of symptoms such as bloating, diarrhea, constipation, nutritional deficiencies, fatigue, headaches, confusion/brain fog, eczema, joint pain, acne and rashes. 

The most direct causes of leaky gut include:[2]

• Autoimmune diseases such as celiac disease and IBD
• Radiation and chemotherapy treatments 
• Excessive use of NSAIDs and alcohol
• Undiagnosed food allergies/sensitivities that trigger an immunological response
• Other diseases that cause intestinal injury, such as HIV/AIDS.

Irritable Bowel Syndrome

Did you know that approximately 20% of adults in the United States suffer from IBS, but many just live with it without seeking medical support? It’s more common in women (more than 70% of all IBS cases are women) and it’s one of the leading causes of missed work days. Additionally, IBS accounts for 12% of all primary care visits and 20% of all GI visits. Crazy, right?!

Irritable Bowel Syndrome (IBS) is a functional gastrointestinal disorder, characterized by chronic abdominal pain, discomfort, bloating, and altered bowel habits, such as constipation and diarrhea. 

IBS can be divided into 3 sub-types depending on the patient’s symptoms:

• IBS-D → abdominal pain and frequent diarrhea
• IBS-C → infrequent bowel movements/constipation
• IBS-M → mix of both IBS-D and C

The exact causes of IBS are not fully understood, but the main triggers include food sensitivities or intolerances, high stress levels, chemicals, and the most common trigger, a diet high in FODMAPs.

There is a standard criteria for diagnosis, however, it’s often diagnosed by process of elimination with blood tests (CBC, TSH, CRP, Celiac Panel), stool studies, and by a colonoscopy and endoscopy. 

Acid Reflux and Heartburn

Acid reflux affects more than 60 million Americans at least once a month, and some of them (approximately 15 million) EVERYDAY! 

Acid reflux, also known as heartburn, is a condition in which stomach acid flows back into the esophagus, causing a burning sensation in the chest or throat. It is mainly caused by a malfunctioning lower esophageal sphincter (LES), pregnancy, or certain foods. 

Here are the most common triggers: 

• Low stomach acidity 
• High stress levels
• Diet high in protein
• Chemical and food sensitivities 

Some medications are prescribed (antacids, H2 receptor blockers, and proton pump inhibitors) along with lifestyle changes, but they only help alleviate the symptoms. Unfortunately, medications often don’t address the root cause of the symptoms. If it isn’t treated properly, it can lead to ulcers and might require surgery. 

How can you improve your gut health?

These are the main food and supplements I personally recommend that can help you strengthen your gut:

Food: 

Low fructose fruits, Fermented veggies, Cultured dairy or dairy-free products 

Herbs and spices: 

Ginger, Cinnamon, Apple cider vinegar and Digestive bitters 

Supplements: 

Pre/Probiotics, Vitamin D, Zinc, Selenium, Glutamine, Betaine HCL & Digestive enzymes

Taking care of our gut health is vital for maintaining overall well-being and should not be overlooked. We all have a unique gut with unique needs, therefore, a personalized approach is necessary to achieve optimal gut health. There is no one-size-fits-all treatment!

Your symptoms are not “in your head”, so if you’re experiencing GI issues, it’s crucial to understand the underlying cause in order to effectively address them. That’s what I’m here for! Schedule a free discovery call with me here to see if you’re a good fit for The Restore Program.

References:

1. Leaky gut and food sensitivity. (2016, August 19). Oxford Biomedical Technologies, Inc; Oxford Biomedical Technologies. 
2. Lipski, E. (1998). Leaky Gut Syndrome. McGraw-Hill Education.

New year, new you? The new year often feels like a fresh start and an amazing opportunity to break bad habits and establish new routines, but did you know that more than half of all resolutions fail? Stop the cycle this year by learning how to use nutrition as a TOOL, not a weapon.

Here are 4 tips to help you beat the odds:

Avoid words like: SHOULD, SHOULDN’T, MUST, OUGHT, ALWAYS, BAD, OR NEVER. As humans, when we label foods as “bad” or “off-limits” we begin to glorify and fixate on them because we’ve told ourselves we can’t have them. For example, maybe you say to a friend, “I shouldn’t grab a second plate”, or “I’m eating another cookie, I’m so bad.” Did you know that one of the most common and long-lasting negative effects of dieting is food obsession?

In other words, the more we restrict our food intake or restrict certain foods, the more we think about it. The foods that are considered to be “bad” are romanticized, glorified, and are put on a pedestal. When this happens, you might find yourself watching more cooking shows, daydreaming about food, or devoting hours of your time to planning your next cheat meal. The more we avoid the foods we want, the more we want those foods. The key here is to stop labeling foods and allow yourself to have the foods that you’re craving instead of restricting them.

Get curious about your eating habits. The drive to want to start a new diet can be a way of coping with emotions. Emotional dieting is when we use dieting to soothe and heal ourselves, which is another reason why dieting is so addictive. It’s easier to believe that our weight is the issue, especially in a culture that praises thinness. It’s also easier to blame our weight than to face rejection, loneliness, anxiety, hurt, shame, and fear of the unknown. We believe that dieting will protect us from feeling these things, so we numb ourselves by obsessing over our weight and planning our next attempt at weight loss. It gives us hope that we have “control” and that everything will be fine if we just lose weight. 

Instead, don’t be afraid to explore why you are eating and how you feel emotionally after you’re done. Additionally, seek out a health professional that can help you work through your thoughts about food, emotions, and body image such as a mental health therapist, dietitian, etc. Lastly, don’t focus on Dieting/Cleansing as it can trigger overeating, binge eating and can lead to more mental health issues. 

Amp up your self-care game. This can look different for anyone. Remember, self-love isn’t always a day at the spa; it can also look like taking 10 minutes to be by yourself and doing some deep breathing and meditation exercises, or it could be setting healthy boundaries in situations that are negatively impacting your stress levels and health. Wear those face masks you got as stocking stuffers this year, take time to moisturize your entire body, drink more water, go to bed earlier, wake up every day with a stretching routine ready to go, get your nails done (or do them yourself), drink tea, rub on some essential oils, take a nap, etc. Seriously, just do you, in the simplest, and most feel-good ways possible.

Put weight-loss on the back-burner. Know that it’s OK to want to lose weight, but don’t make it your primary focus! Remember when we talked about goals and intentions last week? In this blog post, I discussed the importance of selecting a resolution that affects how you will feel, instead of your outward appearance. Rather than focusing on a single, superficial measure of success like wanting to lose five pounds or wanting to look a certain way, consider selecting a resolution that affects how you will feel, such as having more energy, less pain, and being in a happier mood. Remember that numbers on the scale can fluctuate daily, therefore, weight isn’t the most accurate health measure. 

This new year, cut yourself some slack and slowly start to implement these tips into your daily routine! Hop off the diet bandwagon and hop on the train of sustainable & healthy habits instead.