Just think of it.

Right now there are billions of live bacteria doing all sorts of cool and crazy things inside you that affect every aspect of your functioning.

As an example, 90% of the serotonin that your body creates is in your gut, and is metabolized and absorbed by the body as a result of how these microorganisms perform in your body. You give your body a workout by going to the gym. You give your brain a workout by reading a book or taking a class.

But how do you give your gut heath a workout so that it too remains strong, healthy and balanced? Read on…

Why do you need to give your gut health a boost?

Imbalances in your gut flora can be associated with a wide range of health issues including allergies, auto-immune disorders, mood disorders and digestion concerns. Many of us, unknowingly, have some dysbiosis (gut flora imbalances) that need to be restored in order for us to digest, metabolize and absorb the nutrients from our food, so they do what you'd expect them to do.

So, while we may start taking new medications, or treat issues we're currently having, we may not be adequately addressing the root causes including imbalances in the gut. We all experience stress in our lives. But chronic stress is known to damage the microbiome.

When we're living through periods of major stress (i.e. right now with a global pandemic), it’s important to realize that when you boost your gut flora, you're really boosting your entire immune system, leaving you more fortified to ward off and fight against illnesses and inflammation. People who take many courses of antibiotics may also want to go big on probiotic protocols once in a while to help bring back a diversity of strains lost from the antibiotics.

What are some dietary ways to improve your microbiome?

Here are some ways you can improve your gut health using food:

 

1. Add Kimchi, sauerkraut and pickles to your sandwiches or wraps. 

2. Sip on Miso soup in a thermos on a cool day. 

3. Make this incredibly easy and delicious tempeh recipe. 

4. Use apple cider vinegar. (straight up, or in salad dressings, soups and baking)

5. Eat full-fat greek yogurt. 

6. Make Kefir. 

7. Be sure to eat prebiotic foods as well (apples, chicory root, asparagus, onions, garlic).  

Prebiotic foods lay the groundwork and offer the type of nourishment that helps the good bacteria colonies to grow and populate.

What are some behavioral ways to improve gut health?

2. Optimize your sleep. 

Yoga Nidra is a powerful deep sleep visualization process that when practiced regularly for 20-30 minutes per day can equal 2-4 hours of restorative REM sleep.

Jennifer Reis's recording is one of my favorites.

Worry Journal. Sleep evades us when we stress and worry. Calm the nervous system by using a worry journal before bed. Click here for more instructions on how to use one.

20 Minute Deep Sleep body scan. Calm.com has a very effective one.

Try putting a drop or two of lavender oil on your pillow before bed or a drop on your wrists. For a list of other sleep-inducing essential oils - click HERE

ASMR (which stands for Autonomous Sensory Meridian Response) offer long video and audio recordings designed to calm down the nervous system and aid in sleep. Some people describe a euphoric whole-body tingling effect. Learn more HERE.

3. Reduce chronic stress. 

Try these strategies:

Calm.com (try their sleep stories, they’re the best!)

Forest bathing (basically just hangout in the woods - it’s good for you!)

Epsom salt baths (they contain magnesium which is conducive to improved relaxation and sleep)

PMR

Yoga

Journaling

Sound baths (try this one)

Community - I know it’s been very isolating during the pandemic. Work towards finding online ways to develop and be part of a supportive community.

4. Move your body.

Not only does exercise curb stress, help us focus and positively impact all systems in our bodies, it also helps give your gut health a boost.  Studies have indicated that physical exercise plays a big role in our energy efficiency and expenditure as well as it affects the metabolism.  Do you know what else affects our metabolism, and good bacteria?  These studies have further shown that there is a correlation between exercise and boosting helpful strains of bacteria in our gut.

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082611/

https://pubmed.ncbi.nlm.nih.gov/25021423/

How does sleep affect your gut?

When you have a more balanced circadian rhythm you will also have a more balanced microbiome.  Lack of quality or quantity of sleep can also alter our hunger hormones and confuse us and create imbalances in our natural eating rhythms.  

How does stress-reduction improve the gut?

There is a direct gut/brain axis that runs through the vagus nerve. The vagus nerve helps activate the parasympathetic or relaxation response. When you have a “gut” feeling or have butterflies in your stomach, this is not just fable. There is quite literally a bi-directional path from gut to brain and brain to gut. When you have chronic day-in and day-out stress (hello 2020!) it can create an inflammatory response in your gut causing IBS and other stomach issues while also killing off the good bacteria that is so essential to our well-being.

There is nothing more important to your overall health than figuring out ways to calm your nervous system and become more resilient and adaptable to stress.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105248/

5. Get a gut health test to determine exactly how your gut bacteria are performing their roles in processing and metabolizing the foods you eat.  

Gut health impacts digestive health, the immune system, brain health, emotional balance, and energetic efficiency. Testing your gut provides critical insight into how your lifestyle choices and habits are affecting your internal health. I offer coaching and counseling sessions to go over your results, as well as create a completely personalized meal plan based on your needs and will give you an action plan so that you can finally feel better.

Learn more about Ixcela’s at-home pinprick blood test at go.ixcela.com/enroll and use the pro code: MAJEC2020 to get a discount on the kit!

And check out my signature 1:1 program, Replenish. Doors are open until February 1st.