Healing Starts With the Gut
The popular phrase “healing your gut” refers to generally supporting your digestive tract through healthy lifestyle habits. This includes reducing inflammatory foods, getting adequate sleep and exercising regularly.
As around 80% of your immune cells are located in the gastrointestinal tract, gut health is crucial. In addition, if you have food intolerances or sensitivities, it could indicate an imbalance in your gut microbiome.
Diet
The gut is a busy digestive tract that starts with the food you chew, takes it through a twisty journey of the small intestine, then carries the molecules of nutrients to the bloodstream. It’s a system that needs to be properly nourished to perform optimally.
A poor diet can throw off the balance of gut bacteria, and result in a condition called leaky gut. This happens when the gastrointestinal tract lining develops cracks and gaps, which allow bacteria and other substances to move out of the gut into the bloodstream, according to Harvard Health Publishing.
Magier recommends a plant-forward diet full of fruits, vegetables, beans, legumes, whole grains, nuts and seeds. She also advocates eating fewer processed foods, such as sugary drinks, fried or frozen foods and unhealthy fats. It’s important to get the commonly recommended 7-8 hours of sleep per night, and exercise regularly. All of these habits can help support gut function and reduce symptoms.
Exercise
In addition to a healthy diet, regular exercise is a great way to help heal your gut. Exercise can improve digestion and reduce symptoms of Irritable Bowel Syndrome, like bloating and constipation, according to studies. It can also improve your immune system and give you more energy, which is important for healing.
The best type of exercise for your digestive tract is a low-intensity workout, such as yoga or walking. Gentle exercises like this can loosen the muscles of the abdominal area and increase core strength over time. Other types of exercises that can be beneficial include swimming, tennis and biking.
While the exact reason exercise helps your gut isn't entirely clear, research has shown that it may help by modifying inflammation in the gut and stimulating the bacteria to produce more SCFAs, which promote healthy bacteria. Some research even shows that the gut microbiome can be changed by exercise, even without dietary changes. It's important to find a workout that you enjoy and can stick with consistently.
Sleep
A healthy gut microbiome positively influences sleep patterns and brain function, which in turn can help prevent a wide range of health conditions. It is important to eat a healthy diet that includes lots of fresh vegetables and whole foods, to avoid overuse of antibiotics, to drink enough water and to get sufficient sleep each night.
Stress and poor sleep habits can affect the gut bacteria by increasing intestinal permeability, also known as leaky gut. This can allow food and toxins to enter the bloodstream, according to Harvard Health Publishing.
Probiotics, or good bacteria, and prebiotics, which are food for these bacteria, can be used to help restore the balance of the microbiome. In addition to helping with digestion and elimination, these nutrients can also aid in the production of melatonin, which helps to regulate sleep-wake cycles. Bone broth is a great source of both probiotics and prebiotics, as well as glycine, which is necessary for the production of DNA and RNA, and glucosamine, which is needed to maintain healthy collagen, bones, muscles and tendons.
Stress
We've all been there when a nerve-wracking event makes our stomach feel unsettled or we hear ourselves saying things like, "I have butterflies in my stomach." It turns out that these sensations are more than just folklore—our gut and brain are constantly in communication. In fact, more neurons live in our gut lining than our entire spinal cord.
When our brains perceive a threat, they send signals to the hypothalamus which then activates the pituitary and adrenal glands to trigger the stress or fight-or-flight response. This heightened stress response is a big reason why many people experience digestive symptoms.
The microbiome (aka the community of healthy bacteria that reside in your digestive tract) has also been shown to impact how you react to stress. But it's important to remember that everyone's microbiome is different, so stress can manifest differently in each person.
Finding ways to manage your own personal stress can help keep your digestion in check, like practicing meditation, reducing muscle tension, or getting regular physical activity. And if you're struggling to cope, talk to a mental health professional who can offer tips to ease your anxiety or depression.
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The popular phrase “healing your gut” refers to generally supporting your digestive tract through healthy lifestyle habits. This includes reducing inflammatory foods, getting adequate sleep and exercising regularly. As around 80% of your immune cells are located in the gastrointestinal tract, gut health is crucial. In addition, if you have food intolerances or sensitivities, it…