Ways To Reset Your Gut Microbiome
Many people are searching for answers around the gut microbiome. In this blog, Ill cover how to reset your microbiome and improve your immune system.
The digestive system plays a crucial role in our immune system, mental health and metabolism. The gut has a significant impact on several areas of your health, and it all comes down to the gut microbiome.
With the current stress levels on an all-time high due to the pandemic, we are seeing a considerable rise in patients with gut issues. The human body cannot discern if the stress we are under is a real threat or just one that we are imagining. As a result, we go into the fight or flight mode, and the blood is shunted into our arms and legs, preparing to take action. Our digestion is then impaired as the blood diverts away from our GI tract. It is imperative to eat your meals in a relaxed environment and not while watching stressful programs like the news or a violent movie.
The gut is filled with many different types of bacteria. The bacteria are estimated to outnumber our normal cells by a 10:1 ratio for every healthy cell, we have ten bacteria cells. If you were to lay these bacteria out in a row, they would circle the entire earth 2.5 times!
A post shared by Dr Simone Laubscher PhD on May 22, 2020 at 8:17am PDT
All this to say that your diet and lifestyle will determine the balance between good and harmful bacteria in the gut. This will have a direct impact on your health.
Add Gut Repairing Supplements To Your Routine
Collagen does more than just improve your hair, skin, and nails. It also plays a role in restoring gut health. This is because collagen makes up the villi of your small intestine. Your villi are like tiny little fingers that grab nutrients and move them into your bloodstream. They vastly increase the surface area of your gut, making it easier for your body to absorb nutrients. Taking a collagen supplement will help restore your gut lining, nurture your villi, and ward off leaky gut.
Supplementing with Leaky Gut Revive® is another great way to protect your gut. Leaky Gut Revive® combats the root cause of leaky gut by fortifying your gut and keeping your microflora in balance. Using it in conjunction with collagen will provide a one-two punch of protection against harm to your gut from antibiotics.
How To Restore Healthy Gut Flora
Probiotics are generally safe, and sometimes even recommended to take during a course of antibiotics, except for hospitalised patients and people with compromised immune systems. They are especially helpful afterward to support the recovery of your gut microbiome.
TIP There is no such thing as a clean gut diet your gut naturally cleans itself. However, you can help your gut bacteria keep you healthy with a plant-rich prebiotic diet.
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Use Meat To Flavour Or As A Treat
Aside from the ethical questions over intensive animal farming methods and animal welfare, there are many environmental arguments as to why we should eat less meat from its contribution to an inefficient food system, the pollution of American water supplies, and to the increasing prevalence of antibiotic-resistant diseases.
We are not suggesting you should stop eating meat or that it is bad for us a little meat wont kill you, but its better approached as a side dish than as a main. A diet that emphases vegetables and plant fibre over meat and dairy will lead to much better health for your gut and body in general.
Why Gut Health = Good Health
Your digestive system is a complicated operation.
With help from the pancreas, liver and gallbladder, the GI tract â a series of linked organs that include the mouth, esophagus, stomach and small and large intestines â works to break down the food you eat, extract key nutrients that go to the rest of your body to use as fuel and then eliminate the remaining waste products the body doesn’t need, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
But there’s more to gut health than digestion. “The gut is a foundation of health,” Dr. Pedre says. If you want to optimize your overall health, you have to optimize your gut health, he says. “That foundation is critical to the rest of the body.”
For starters, digestive health is essential for your body’s immune response, he says. In fact, a large portion of your immune system is in your GI tract, according to Johns Hopkins Medicine. The lining of your gut acts as a physical and chemical barrier, producing antimicrobial substances that neutralize and prevent harmful pathogens from getting to the rest of your body, as noted in a 2017 review in Experimental and Molecular Medicine.
How to Join the 30-Day Gut-Health Reset
Your goals for Week 1 are:
- Start your gut-health tracker
- Download LIVESTRONG.com’s MyPlate app
- Calculate your recommended fiber and water intake
Get the full Week 1 plan here.
Your goals for Week 2 are:
Get the full Week 2 plan here.
Your goals for Week 3 are:
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Dont Eat Anything Your Great
The message here is to eat food, not food products. The invention of margarine is a great example marketed as a healthier version of butter, were now learning about how harmful margarine and other spreads laced with trans fats really are and how grass fed butter isnt bad for us after all.Sadly the message is slow to filter through and were all too susceptible to advertising and marketing messages telling us to eat new products.
If it didnt exist 70 years ago then its not real food and you should avoid it.
Heres How You Can Beat The Holiday Bloat According To A Doctor
As one lifestyle blogger found out, the concept of grounding was a game changer in her quest for gut health.
She says when we touch our bare feet to the earthi.e., walking on the wet sand, standing tall in the dirt on a hike, wiggling our toes in the grassthen we soak up the natural, subtle energy that nature has to offer us. In essence, grounding our feet into the earth re-connects us to who we are at our core. Nature has so many healing properties, including massive amounts of stress reduction.
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Kickstarting Your Weight Loss
When you diligently follow the 10 day bariatric reset diet, it will provide some immediate results in terms of weight loss. This 10 day program would involve a significant amount of liquid and pureed diet, which will cut back some of your excess weight. But more importantly, it will leave you reinvigorated and determined to continue with your balanced long-term diet and exercise plan to eliminate obesity for good.
RELATED: 5-Day pouch reset
Leave Something On Your Plate
Most of us grew up with the phrase Finish everything on your plate! or words to that effect repeated over and over Well for many of us these words have stuck and we rightly perhaps dont like to see wastage.
Well rather the underlying message hear is not to condone or encourage wastage and signify wealth and excess but rather for us to make a conscious effort to recognise when we are full or better still nearly full and stop eating at that point.
Eat Food With 5 Ingredients Or Less
This rule is intended to help differentiate between lightly processed foods such as olive oil, flour and yogurt and highly processed foods such as ready meals, chips and fast foods.
When we say 5 ingredients we mean on the label not in the recipe. The number of ingredients a packaged food contains is a very good indication of how processed it is and therefore how bad it is for you.
Whats more you should be extra fearful if you dont recognise or worse still cant pronounce any of the ingredients on the label.
How To Reset Your Gut Health
The gut is said to be the second brain of the body. This is due to the fact that poor gastrointestinal health can cause a wide range of health issues. This involves the brain and the overall mental health of a person.
Just like how the great physician of the Age of Pericles said it on a quote All disease begins in the gut. Hippocrates denotes the idea that it is important for everyone to maintain a healthy gut. Moreover, to obtain and maintain an excellent overall health, heres how you can reset your gut health.
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Daily Tips To Reset Your Digestive System
Chewing food thoroughly is one way to be gentler on your gastrointestinal tract, and you should generally chew your food 32 times, said Buchanan.
By chewing more, you actually produce more digestive enzymes, you get less gas, less bloat, you absorb more nutrients and you tend to eat less overall because youre not eating as fast, he said. You want your mouth to be a human blender. You want each bite to be a smoothie-like consistency before you swallow.
Increasing the amount of fibre in your diet is another popular way to improve digestion but be sure to increase your water intake at the same time, he said.
When you increase your fibre, whether its through veggies or fruit but dont have enough water, that fibre becomes really dense in your digestive system and its hard to pass. And then you become constipated, he said.
The Symptoms Of An Unhealthy Gut
Before you can understand how to clean your stomach and intestines naturally, you must know the signs and symptoms of an unhealthy gut. Several symptoms indicate that your gut microbiome isnât functioning the way it should, some of them include:
- Frequent Stomach Upsets
- Symptoms that involve recurrent indigestion, acid reflux & heartburn, diarrhea, and constipation are indicative of an unhealthy gut.
- An imbalance in the gut microbiome can cause these symptoms, and itâs important to check your diet and your routine to determine what might be the source of the problem.
- Diets that involve high concentrations of processed food and added sugar can lead to an imbalance in the gut. Frequent imbalances can cause dysbiosis, and lead to a variety of long-term illnesses.
- Persistent Fatigue & Insomnia
- Serotonin is an important neurotransmitter that is involved in the mechanism of sleep. It is produced majorly in the gut. Any disturbance to the equilibrium there can affect the synthesis of serotonin.
- This in turn can lead to sleep issues like poor quality sleep or even insomnia.
- A lack of good sleep can make you feel fatigued, cause a lack of concentration, and can even lead to serious conditions such as hypertension.
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Remove Items That Weaken Your Gut Microbiome
Antibiotics, artificial sweeteners like aspartame, sugar and non-GMOs all weaken your gut microbiome. Unfortunately, antibiotics destroy your good and harmful bacteria in the gut, which can lead to many gut issues including IBS, bacteria overgrowth and infections.
Think of your gut microbiome as a beautiful rainforest and antibiotics are like a wildfire that revenges the ecosystem. Artificial sweeteners, such as Splenda and Nutra-sweet, tend to encourage an overgrowth of unwanted bacteria that can lead to sugar/carb cravings, brain fog, increased risk of obesity, eating disorders, diabetes and various other diseases.
Processed foods, non-organic and GMO foods are dangerous due to the high levels of the pesticide glyphosate. Glyphosate can encourage an overgrowth of harmful bacteria & damage gut lining . Chemicals in tap water such as fluoride, chlorine and aluminium can also reduce the microbiomes delicate balance.
What To Do Today
Throw out your antibacterial toothpaste, dental floss, and mouthwash
Antibacterial chemicals can cause antibacterial-resistant microbes and harm beneficial bacteria in your mouth. A small study found that changes in the bacteria in your mouth can impact how well you absorb nutrients like nitrite which has been shown to lower blood pressure.
Chronic stress is particularly dangerous because it may increase intestinal permeability and allows the gut microbiota to go where they shouldnt, causing inflammation.
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Your Guts Thriving Ecosystem
Your gut microbiome is its own ecosystem, a biological community of interacting organisms that live in harmony with one another. I like to think of the gut microbiome as a rainforest with many different species living together. When one species gets out of balance in the rainforest, everything gets out of control. When the balance gets disrupted, the good or beneficial plants begin to die and the bad ones start to take over.
Your gut microbiome works the same way. Its home to 100 trillion microorganisms, including at least 400 different species of bacteria. These microbes in your gut play crucial roles in digestion, immunity, metabolism, and mood. Ideally, all these microbes live in a balanced state. However, when the balance is thrown off, and the bad bacteria begins to over take the good bacteria it can keep all of your systems from working optimally.
Too few or too many microorganisms can cause an array of issues in your gut such as leaky gut, SIBO, or Candida overgrowth, which are precursors to autoimmune disease among other troubling issues and uncomfortable symptoms. Ill talk more about these later.
Whats more, 60% to 80% of your immune system is located in your gut, along with 90% of the neurotransmitters that help regulate your mood. Even just one cycle of antibiotics can throw off the microbiome balance in your gut. Dont worry. The empowering part is that all of this is in YOUR control. Lets talk about how antibiotics can disrupt your guts ecosystem.
When To Wake Up
Let your body wake up naturally
Sleeping in line with your bodys natural circadian rhythm is important for good sleep and a healthy gut.
The gut microbiota has a circadian rhythm like we do, said Azcárate-Peril. Our gut microbiota will fluctuate in terms of composition and abundance based on our rhythm of when we eat and sleep. If that circadian rhythm is disrupted, we are going to have issues. We dont want to interrupt that cycle.
Pouch Reset Gives You A Starting Point
The program is based on a rigorous 5-day or 10-day bariatric reset diet. It will be divided into three broad phases, during which you will restrict yourself to liquid, pureed and soft foods, while finally transitioning back to the solid diet. The bariatric pouch reset on its own will not shrink back your stretched pouch, but will act like a trigger or a starting point to restore your healthy weight loss journey.
The Pouch Reset Does It Really Work
Very popular on WLS forums, the Pouch Reset diet claims to shrink your stomach back to the size it was right after your sleeve. But, before you jump on board, lets put a magnifying glass over this diet and see if it actually does what it claims.
What is the Pouch Reset diet?
Often done over 2-6 days, the Pouch Reset makes you go back to post-op liquids, followed by purees then a return to solids. The Pouch Reset diet claims two major things:
Now let me start by saying this There are no published studies I can find anywhere that have tested the Pouch Reset diet, which is perhaps evidence in itself. However, lets go through the two claims above and see if what we can find.
Does your stomach stretch after surgery?
First things first, does your stomach actually stretch after surgery? The short answer is YES. Your stomach is very stretchy it expands each time we eat to hold a meal then reduces in size when its empty Research suggests that after a sleeve your stomach will stretch by about 50% over the first 2 years after the surgery. Its very rare for it to expand to the size it was before surgery. Dont worry though, a small stretch in your sleeve wont necessarily mean you wont keep the weight off in the long term .
Are there any positives?
Add More High Fiber Foods
Adding additional high fiber foods to the diet can provide beneficial gut flora with more to eat. Examples of high fiber foods include:
- raw vegetables and salads
- ground flaxseeds
- beans and lentils
A sudden increase in fiber intake may cause temporary bloating or gas. If this occurs, it is best to follow the diet from day one instead.
Reasons Your Stomach Might Hurt
Click HERE to save these 8 reasons for later.
Those top 8 reasons are great reasons for resetting your gut.
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