Avoiding Nonessential Antibiotics And Synthetic Drugs
I overused antibiotics in the past for noncritical problems at one point, I was on them for 12 consecutive months. They left me sicker than ever. Thats because antibiotics, steroids, over-the-counter meds, and anti-inflammatory drugs like aspirin and ibuprofen can break down the gut lining and compromise the mucosal barrier.
Antibiotics cause a microbial imbalance and wipe out good microbes like bifidobacteria bifidum and lactobacillus acidophilus . This study states that “a single antibiotic treatment in healthy individuals contributes to the risk of resistance development and leads to long-lasting detrimental shifts in the gut microbiome.”
I’m not saying avoid antibiotics completelyI’m saying that when it comes to drugs, it makes sense to choose wisely and use them for the essentials.
Positive Affirmations To Heal Your Stomach
Using positive affirmations is a proven method for self-healing because positive affirmations do rewire our brains and increase the level of our neurotransmitters .
With that in mind, I have prepared for you an audio recording of positive affirmations for your stomach, which incorporates and targets the emotional causes behind your stomach disconfort as described above. I hope it helps you feel better. You can download this audio, so you can listen to it as much as needed on your computer or mobile device.
Probiotics Will Save Your Life
Probiotics are the live microorganisms that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Examples of foods that contain probiotics include kefir, pu erh tea, yoghurt, sauerkraut, kimchi, Healthy Chef Gut Collagen and Healthy Chef Everyday Greens.
Probiotics can be found in Healthy Chef Everyday Greens as well as Healthy Chef Gut Collagen.
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Can You Treat Leaky Gut
You can, but the approach is similar to diagnosing a broken car, says Dr. Fasano. “You dont know the exact problem until the mechanic lifts the hood, looks around, and tries different things there is not a simple, direct approach to fixing the problem,” he says. “Its the same with leaky gut. We have to try different strategies to see what helps.”
Your first step is to share your symptoms with your doctor. If leaky gut is a possibility, he or she can try several strategies to help relieve symptoms and reduce inflammation. The most common is to review your diet and eliminate known dietary causes of inflammation, such as excessive consumption of alcohol and processed foods, and to explore whether you have any food sensitivities for instance, to gluten or dairy. “In theory, reducing inflammation from your diet like this also may rebuild the gut lining and stop further leakage,” says Dr. Fasano.
The best way to protect yourself from leaky gut is to invest more in your overall digestive health, he adds. This means being more attentive about following a gut-healthy diet that limits processed foods and high-fat and high-sugar foods, and includes enough fiber. Sticking to a regular exercise program also can strengthen your digestive system. For example, studies have suggested that taking a 15-to 20-minute walk after a meal can aid in digestion. “Your gastrointestinal system is complex, but caring for it doesnt have to be,” says Dr. Fasano.
Correlation Between Gut Health And Mental Health:
Similarly, there is a strong correlation between gut health and mental health. The vagus nerve runs from stomach to brain stem, so if something is wonky with your digestive system, you may also experience anxiety and/or depression.
I wouldnt consider myself to be a Type A individual or to be particularly particular, but when my gut symptoms were at their worst, I felt anxiety daily, had a bleak outlook on life, and also had obsessive compulsive behavior. It took healing my gut to calm my nervous system and to cease the obsessive behaviors to which I had grown accustomed.
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Signs Your Gut Health Is In Trouble
So yes, it’s important. But how do you know if your gut is in good shape? Well, there are some signs to watch out for. Generally, GI symptoms are a common indicator. “If an individual starts to notice changes in the digestive process such as stomach pain, increased gas, bloating, and changes in bowel movements, chances are, the gut is signaling that something is out of alignment,” explains registered dietitian nutritionist, Maya Feller, MS, RD, CDN. “If an individual notices stools that are loose, floats to the top of the toilet bowl, is discolored, or has pieces of undigested food, this is a sign that the gut is experiencing inflammation and is in need of treatment.”
Meredith Rofheart, MS, RD, a registered dietitian at Culina Health, also adds other signs include experiencing pain or symptoms after eating certain foods, having many food intolerances, fatigue, or struggles with proper sleep, skin irritation, intense sugar cravings, or unintentional weight changes .
And you might also notice skin and mental health changes, too. “Gut issues can also be manifested in our skin through rashes, eczema, psoriasis, or breakouts,” Magier says. “The mind-gut connection is also so real! Gut issues can present as depression, anxiety, fatigue, sleep disturbances, and brain fog as well.”
How Do You Know If You Have A Leaky Gut
In my practice, Im constantly preaching the necessity of understanding the root cause of how disease and imbalances develop.
For its only when we understand the why that we can retrace our steps and make effective changes to treat the problem and prevent future flare ups.
So, how do you know if you have a leaky gut in the first place? Id argue that any of the following suggest that intestinal permeability could be an issue:
- You dont tolerate probiotics or fermented foods
- You have to follow a low-FODMAP diet
- Youve been diagnosed with Irritable Bowel Syndrome
- You have other chronic digestive issues, like bloating, heartburn, diarrhea or constipation
- You have multiple food sensitivities
- You have an autoimmune disease like Hashimotos
- You have skin rashes or rosacea
These are some of the most obvious issues. But as I mentioned above, any number of chronic issues may be rooted in gut health problems.
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How To Support Your Gastritis Treatment
Gastritis is a condition in which the gastric mucosa is inflamed and impaired. Therefore, irritant foods may be problematic and increase symptoms. Until your inflammation improves, you may try to:
- eat slowly
- avoid food that is too hot or too cold
- avoid dishes that are too sweet, too spicy or too salty
- recommended are 5 small meals
If you have gastritis, it is recommended to go for easily digestible food. Try to avoid the following:
- fatty dairy products
- fatty, smoked and fried meats, as well as breaded meats, goose, duck and oily poultry skin
- fatty fish and all smoked, pickled, in oil or in any other medium piquant / fat-rich marinades pickled fish or canned food
- fatty sauces like sauce hollandaise, béarnaise or mayonnaise
- fried foods
- fresh bread and coarse wholemeal bread
- Fresh vegetables
Also, avoid stimulants such as
- coffee or black tee
The nutritional behaviour with gastritis differs only slightly from that of diarrhoea and other diseases of the digestive tract. During this time, it is recommended to eat nutritious, easily digestible food that does not unnecessarily further irritate the affected stomach lining. Especially suitable are rice, potatoes or mashed potatoes, preferably unseasoned and unsalted vegetables and similar foods that contain easily digestible nutrients and dont overload the gastric mucosa with spices. Easily digestible vegetables are among others, steamed:
Gut Mucosa Dysfunction And Disease
Altered production of mucus, immunoglobulins, antimicrobial peptides, & other immune-modulators is a common finding of Inflammatory Bowel Disease , Irritable Bowel Syndrome, and celiac disease rel=nofollow> 4).The same imbalance modulates diseases beyond the gut.
For instance, diabetes is regulated by immune cells that live in the mucosal layer of the intestine .
Chronic inflammation from mucosal damage fuels the progression of every major disease. Fixing the gut is a keystone strategy to improved health & quality of life.
Below, I discuss common causes of mucosal dysfunction in the first place and then outline the most common strategies used for repair.
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Other Ways To Use Miso
Use miso paste as a salt substitute. When cooking grains or steaming or simmering salmon or vegetables, allow the cooking water to cool to warm then add the miso paste and it will brighten and slightly salt the flavor of your cooking. At the same time,as a valuable fermented food, it can support digestion and cell renewal.
*photo by Kanwardeep Kaur
Gum Arabic: Sap From The Acacia Tree
You may not have heard of this superfood, but its a prebiotic and has a substantial amount of fiber.
A 2008 study in the British Journal of Nutrition showed that gum arabic increases good bacterial strains, particularly Bifidobacteria and Lactobacilli.
Also known as acacia fiber, you can stir the powder in water and drink it or take it as a supplement.
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How To Heal Stomach Acid Naturally My Story Part 1
How to heal stomach acid naturally should be the first thing we look at, but if you’re anything like me, the first thing recommended to you was to take an antacid or a heartburn pill. If you’ve ever suffered from heartburn, stomach acid, acid reflux, or stomach ulcers, you know how painful they can be. When it’s really bad, it’s not only painful, but it begins to negatively impact multiple areas of your life.
Below is episode #126 How I Quit My Stomach Acid Meds & Healed Myself Naturally-Part 1, of the Pioneering Today Podcast , where we teach families how to grow, preserve and cook their own food using old-fashioned skill sets and wisdom to create a natural self-sufficient home.
This is Part 1 of this series, you can read and/or listen the rest of this series here
Episode #128 What Happens to Your Body When You Eat Healthy & Cut Out Sugar Part 3 a seasonal & ancestral look at eating naturally and with Keto
Today I want to share my story, how I went from being on prescription medications up to six times a day to healing my stomach acid and ulcers naturally and without having to take any medications for over six years and counting. I’ve received numerous emails asking me how I did this and my goal is to give you the steps that I took in the hopes it will help you.
Jerusalem Artichoke: Also Known As Sunroot Sunchoke Or Earth Apple
This unique tuber may be widely overlooked, but its one of the best foods for gut health, as its also rich in inulin.
Dont let the name fool you though its nothing like the leafy green artichoke. This root vegetable is starchy, savory, and has a slightly sweet and nutty taste.
A 2010 study in the British Journal of Nutrition showed that the prebiotic effect of Jerusalem artichoke can increase the fecal Bifidobacterium level and causes an increase in the level of the Lactobacillus/Enterococcus group .
One thing to note: Jerusalem artichokes can ahem increase digestive activity, so go slow if youre just starting to eat them. And for newbies, you can cook them like a potato. Or to get the most gut-boosting benefits, shred Jerusalem artichoke raw and add it to salads.
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How Long Does Gastritis Take To Go Away
Acute gastritis patients usually recover completely and without problems. Chronic gastritis, on the other hand, can have a variety of outcomes, ranging from favorable to poor . Acute hyperacidity might cause consequences in rare cases.
Peptic ulcers, bleeding ulcers, anemia, stomach malignancies, MALT lymphoma, renal difficulties, intestinal obstructions, and even mortality are all complications of chronic gastritis. Hyperacidity can be avoided if the underlying causes of gastritis are treated or avoided .
Seaweed: A Sea Algae Thats Good For You And Your Gut
Seaweed is hardly a weed. It would probably more aptly be named sea gem on account of its nutrient- and fiber-rich benefits.
A study of Japanese women showed that high seaweed intake increases good gut bacteria. Another study researched alginate, a substance in brown seaweed, and found that it can strengthen gut mucus, slow down digestion, and make food release its energy more slowly.
If youre wondering how to eat it, here are a few ideas. Try some nori wraps, make seaweed salad, add wakame to soup, or add kombu to your stir fry or pot of beans .
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How To Know If Your Gut Is Out Of Balance
To fix your digestion, you first need to understand what is sending your gut out-of-balance in the first place. The list is short:
- Our low-fiber, high-sugar, processed, nutrient-poor, high-calorie diet, which causes all the wrong bacteria and yeast to grow in our gut and damages the delicate ecosystem in your intestines
- Overuse of medications that damage the gut or block normal digestive function things like acid blockers , anti-inflammatory medication , antibiotics, steroids and hormones
- Undetected gluten intolerance, celiac disease or low-grade food allergies to foods such as dairy, eggs, or corn
- Chronic low-grade infections or gut imbalances with overgrowth of bacteria in the small intestine, yeast overgrowth, parasites or even more serious gut infections
- Toxins like mercury and mold toxins, which damage the gut
- Lack of adequate digestive enzyme function, which can come from acid-blocking medication use or zinc deficiency
- Stress, which can alter the gut nervous system, cause a leaky gut, and change the normal bacteria in the gut
What happens then is obvious: you get sick.
But whats important to understand is that many diseases that seem to be totally unrelated to the gut such as eczema or psoriasis or arthritis are actually caused by gut problems. By focusing on the gut, you can get better.
Taking Targeted Natural Supplements
Nobody wants to take a giant fistful of vitamins every day, but there are a handful of gut-healing supplements I often call upon to help my patients in digestive distress. These can help speed healing and make a big difference in symptoms:
- Colostrum: The lactoferrin in colostrum works as a prebiotic to feed good bacteria and fuel its growth. It also promotes cell growth in the intestines to repair a damaged gut.
- Slippery elm: This natural botanical works as a demulcent to reduce inflammation in the gut. You can find this in tea or supplement form.
- Turkey tail: This adaptogenic mushroom works wonders against gut overgrowths like SIBO and candida overgrowth. Try it in a warm drink.
- Deglycyrrhizinated licorice: Sip on licorice tea to soothe and heal your gut lining and ease digestive trouble.
- This root supports the repair of a damaged gut lining by coating the stomach to protect it against increased inflammation. You can find this in tea or supplement form as well.
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Want To Work Together On This
During your functional medicine consultation, well figure out:
- If your gut is really the issueand what other issues may be at play
- What root causes, such as gut infections or thyroid issues, are present
- Any food sensitivities or nutrient deficiencies at play
- How to address your unique case through a customized 5R approach to diet, lifestyle, and supplement recommendations
- And more!
Contact my office to learn more!
What Do All These Conditions Have In Common
Theyre inflammatory conditions, meaning theyre caused and/or exacerbated by chronic inflammation,1 and inflammation begins in the gut .2 Now, youve probably heard the term you are what you eat. In Functional Medicine, we take it a step further. As my dear friend Jill Carhahan MD says: you are what you eat, and then absorb, and then what you do or do not detoxify.
And your ability to digest and absorb essential nutrients and detoxify the slew of chemicals we get exposed to everyday relies heavily on the integrity of your gut lining.
But whats really incredible is all the things your gut is responsible forbeyond digestion including:
- Hormonal health and estrogen metabolism3
- Stress response 4
- Immune health 5
- Brain health and cognitive function9
- Mental and emotional health via the gut-brain connection10
And this is by no means an exhaustive list of the guts functions or co-functions, which is why understanding gut health is so darn important to our overall well-being.
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How Long Does It Take For Probiotics To Affect The Skin
Just as probiotics aren’t one size fits all, neither are the results. Snyder notes that there isnt an exact formula or timeline for an improvement in skin health after you start taking a probiotic. “Some research shows it could take around four weeks to experience health improvements after starting a probiotic, but everybody is different, so this timeline could vary widely from person to person,” she explains.
Snyder suggests that it’s worth looking at the bigger picture in the quest for a clearer complexion because there are so many factors related to gut and skin health. “Incorporating a fiber-rich, nutrient-dense diet, and supporting your mental and emotional wellness can all help improve your gut and skin,” she says. “Im all about looking at wellness from a holistic level. My brand Solluna is based on the four cornerstones of wellness: food, body, emotional health and spiritual well-beingall of these play a role in how we feel and function!”
To heal the skin, its essential that you first heal the gut.
For those dealing with acne, rosacea, eczema, psoriasis and premature aging, nourishing and feeding the gut can make a huge impact. “Research shows that our gut health, as well as stress, can negatively impact the skins protective antimicrobial barrier and make skin conditions worse,” says Oates. “To heal the skin, its essential that you first heal the gut, fertilizing it as you would a garden with essential nutrients and beneficial bacteria.”