The Basics of a Healthy Gut – An Overview:
The ‘’ is a real buzz word at the moment but few people are aware of the basic tools that keep your healthy. There is so much information flying around it can be easy to get bamboozled and even the terminology can sound so complicated, it can be hard to get your head around what exactly is ‘healthy’ and what are the basics of a healthy . But it need not be too difficult, hopefully, this blog can simplify it for you.
Ouris an extremely important part of our for a number of reasons:
- the holds trillions of , approx ten times more bacteria than cells, we are literally more than human
- there are thousands of different , and the specific balance of them is very important for good
- our lining contains its own immune system, which can have an impact on the rest of the
- a -brain link is being widely researched in recent years
Ourlining is made up of tight junctions which are built to let through only the tiniest particles and nutrients. So in an ideal world with nothing to irritate the lining and food being chewed sufficiently, the would work just fine. Unfortunately, this doesn’t describe the modern world we live in. Today’s busy means rushing our , insufficient chewing and poor . Add to that a constant stream of toxins, alcohol, smoking, medications, antibiotics, all of which can have a detrimental effect on our lining. Luckily, there are some basics of a healthy that you can implement now and your will soon thank you.
What you need to know:
With these factors weakening the gut wall, the once tight junctions begin to loosen, this is known as leakyor intestinal permeability. Chewing our well is a very important part of . Insufficiently chewing our puts on the system, adding to its workload which results in bigger particles of than desirable arriving in the . The loosened junctions then make it possible for these bigger food particles, as well as toxins and microbes, to pass through the gut wall and these can cause inflammation in the , due to an immune reaction being initiated.
The immune system sees these particles as foreign invaders and starts to attack them. These particles can even get lodged in our tissues and then the immune system starts to attack the tissue also, and this is where we get into the scary area of autoimmunity, theattacking itself.
Maybe you have low energy or mood issues, food sensitivities or even food intolerances orissues. Poor gut health could be causing you problems! So what can be done? Well, a great place to start is with gut repair and healing the gut wall.
Tips to get started:
- start the day with a glass of water with 1 tbsp apple cider vinegar
- make a part of your daily , a great habit to get into is to boil an organic chicken once a week, to keep you in all week long, add it to or just have as is as a hot drink
- stewed apples with are great for healing
- add more veg and fruit to your , both cooked and raw
- add a green to your daily routine (cabbage is great for healing if you could squeeze a little of that in!)
- slow down your , chew each bite 20-30 times, remember your has no teeth!
- try to reduce , especially around meal times, take a few dep breaths before
- reduce snacking where possible, each 3 good meals and have a good break in between to give your a break
- reduce alcohol, caffeine and sugar as well as processed and fried
- add to your , sauerkraut, kimchi, tempeh, miso, kombucha, kefir
- use as your oil, it is much more stable at high temperatures and has antimicrobial and antibacterial properties
- reduce allergens in your such as gluten, wheat and dairy. Listen to your and if you feel something doesn’t agree with you try eliminating it for 3 weeks and see if you notice a difference off it, or on reintroduction
Down the line, if you wanted to do further investigations into yourhealth a Nutritional Therapist can arrange a Comprehensive Diagnostic Stool Analysis, which can tell us so much about what’s going on in the in terms of the balance of and even infection
Great books to inform yourself further are ‘Dirt’ by Dr Josh Axe, ‘Gut’ by Giulia Enders, ‘Healthy Gut, Happy You’ by Jennifer Albuquerque, ‘Brain Maker’ by David Perlmutter, ‘The G Plan ’ by Amanda Hamilton and ‘10% Human’ by Alanna Collen
If you would like to learn more about Nutrition and Health Coaching Course!and a healthy , check out our
By Kara Reilly, Current Student IINH