Eat + Enjoy + Restore
Starting your day off right with a delicious and nutritious breakfast is crucial, but for those following a low FODMAP diet, it can sometimes feel like options are limited. Fear not! Living with a low FODMAP diet doesn’t mean sacrificing delicious and exciting breakfasts. With […]
As a dietitian, I constantly preach the importance of a healthy diet for overall well-being. But did you know the health of your gut microbiome – the trillions of bacteria residing within your gut – also plays a significant role in keeping your heart happy? […]
Would you be surprised if I told you that your gut and heart health are interconnected? What happens in one profoundly impacts the other, and when it comes to heart health, the connection between these two powerhouses is no less than astonishing.
Today, we’ll delve into the fascinating world of gut health and its surprising influence on your cardiovascular health. Let’s get to it!
Your gut is home to an estimated 38 trillion bacteria, known as the gut microbiome. These microbes perform a wide variety of tasks within your body including digestion, metabolism of medications and protection against harmful organisms.
The composition of your gut microbiome is not static, constantly evolving throughout your life in response to factors like diet, stress, lifestyle habits, and even medications. A diverse and balanced microbiome, with a healthy abundance of beneficial bacteria, is crucial for optimal health.
Conversely, imbalances or overgrowth of potentially harmful microbes can contribute to various health conditions, including digestive issues, immune dysfunction, metabolic disorders, and even cardiovascular disease.
Now I need you to imagine a shield surrounding the lining of your gastrointestinal tract. This protective layer is semi-permeable, designed to let in nutrients and water from the bloodstream, while acting as a barrier to infectious substances, which is an important factor in your immunity. However, when there’s an increased permeability in the gut, potentially harmful substances will have a way into the gut, hence the name “leaky gut”.
So what does it have to do with heart health? Many microorganisms linked to atherosclerosis, endothelial dysfunction, and subsequent cardiovascular diseases originate in the gut and migrate into the bloodstream. How does this happen? When the intestinal barrier weakens, it can fuel chronic inflammation throughout the body, potentially setting the stage for heart problems.
Research now reveals that gut bacteria go far beyond digesting food. They’re also involved in various metabolic and inflammatory processes linked to diseases like heart disease. Studies have even shown connections between certain bacterial byproducts and high cholesterol.
But it’s not bad news. A study identified specific gut bacteria interacting with dietary cholesterol and contributing to its balanced levels. These bacteria utilize cholesterol to generate a vital molecule for human health: cholesterol sulfate. These good bacteria, including Bifidobacterium and Lactobacillus, break down cholesterol in your gut, preventing its absorption into your bloodstream and keeping your levels in check. Studies have even identified specific strains like Eubacterium eligens that can directly impact cholesterol metabolism, offering exciting avenues for future therapies.
So, you might be thinking, ok Jenny so how can I improve my gut/heart health?! As a gut-health dietitian, I can assure you that the KEY is healthy habits and good nutrition!
Have a heart-healthy diet rich in fiber (vegetables, fruits, and whole grains) to feed your gut bacteria, prebiotics (onions, garlic, and artichokes) to boost their growth, and fermented foods (yogurt and kimchi) to directly introduce beneficial microbes!
Exercise isn’t just good for your muscles and heart; it’s also important for gut health! Physical activity increases blood flow and circulation, delivering vital nutrients to your gut and encouraging the growth of beneficial microbes. Whether it’s a brisk walk, a swim, or a dance session, find an activity you enjoy and get your body moving regularly.
The stress hormone cortisol can weaken your gut lining, allowing inflammation to creep in and potentially impacting cholesterol levels. So find your zen through practices like meditation, yoga, or spending time in nature. These activities help calm your nervous system, allowing your gut bacteria to perform optimally.
Want to know more about the connection between your gut and heart health? We’ll dive deeper into the cardiac conditions impacted by the gut in the next blog post!
If you’re ready to improve your overall health in 2024, join the waitlist to my Restore Program HERE!
Hey there, welcome back! Remember when we discussed how our bone and immune health are interconnected in my previous blog? Well, the story doesn’t end there! In this follow-up blog post, we’ll dive deeper into practical strategies to fortify your bone and immune system, treatment […]
Hello there! Today, we’re diving into an intriguing area: the interconnection between bone health and immune strength. Understanding this link is crucial for anyone interested in maintaining overall wellness, especially as we age. The Emerging Field of Osteoimmunology Osteoimmunology is an evolving field focusing on […]
Happy New Year! As we step into 2024, it’s the perfect time to reflect, set meaningful goals, and align our intentions for a year filled with health, happiness, and growth. I’m Jenny, a Registered Dietitian and Certified LEAP Therapist, here to guide you on this journey of setting yourself up for success in the new year to reach your 2024 goals!
What Are Goals?
Goals are specific, measurable targets we set to achieve desired outcomes. They are concrete objectives that guide our actions. Using the SMART framework ensures these goals are clear and attainable. Example: “I will walk on my treadmill for 20 minutes, at least three days per week starting this week.”
What Are Intentions?
Unlike goals, intentions are less about measurable actions and more about the mindset or attitude you want to cultivate. They are guiding principles that align your actions with your values and aspirations. Examples: “I intend to be more present with my loved ones,” or “I aim to cultivate a healthier relationship with food.”
A goal is what you want to DO, and an intention is who you want to BE. You can feel “empty” after achieving a big goal… that’s why intentions are so important! Reflect on your initial intention to see how it relates to the goal you set or just accomplished. Use goals and intentions TOGETHER for best results!
Set Clear and Specific Goals with the SMART Framework:
Achieving success starts with setting well-defined goals. Utilize the SMART criteria – Specific, Measurable, Achievable, Relevant, and Time-bound – to create objectives that are not only clear but also motivating and attainable.
Track Your Progress
Allocating specific times for health-related activities is crucial. Whether it’s for exercise, meal planning, or mindfulness practices, having a structured schedule fosters consistency. Utilizing a planner, either digital or traditional, can be incredibly helpful in tracking your progress and daily routines. Regularly review your planner to adjust and refine your strategy, ensuring it remains aligned with your goals.
Build A Strong Support Network
Having a supportive environment plays a vital role in achieving your health goals. Surround yourself with people who motivate and uplift you, including family, friends, and like-minded individuals. Joining groups or clubs focused on health and wellness can provide additional support and camaraderie. Additionally, don’t hesitate to seek professional advice from health experts like dietitians or fitness trainers, who can offer personalized guidance.
My Restore Program is designed to improve your energy and restore your gut and immune health. It includes the MRT test, seven Nutrition Counseling sessions, and a personalized LEAP elimination diet. Plus, mindful eating practices to heal your relationship with food! Get on the 2024 waitlist here!
The Restore Program Client Success Stories:
“First and foremost, since completing the MRT test, following the LEAP elimination diet, and learning and using mindful eating strategies, I have never felt better (both physically and mentally). I am more in tune with how my body reacts to the foods I eat. I have more energy and fewer mood swings. It has been a challenge finding good substitutions for foods I no longer eat. Traveling and eating out have also been challenging. The strategies I have learned through this program have helped me meet those challenges. I believe the changes I have made and the things I have learned are sustainable for life.”
“Since I started this program, I have seen so much change. I have lost about 20 pounds, my stomach doesn’t ache every day, and I have finally found good food that does not upset my stomach after eating! I am grateful that this test was able to show exactly what I am sensitive to so that I have an idea of the correct diet to follow.”
Start your 2024 with our Gluten-Free and Dairy-Free Holiday Cooking Class. You’ll get valuable tips and resources, including:
Access the FREE Cooking Class Here!
Join our upcoming Mindful Eating Group and learn to:
Here’s to a 2024 filled with health, fulfillment, and joy. Let’s make this year one where we nourish our bodies, minds, and spirits in the most holistic ways possible!
