Tag Archives: IBS

Signs you need a cleanse

Photo by Julia Zolotova on Pexels.com

There are times when I feel like I want to give my body a break. This happens when I’ve over indulged in food (I love to eat it ), and wine.  Living in wine country will do that!  You’ve probably had this experience yourself at one time or another.

The idea of a body refresh sounds about perfect right now, you can get it here or read on about signs and symptoms of overload and get the download that includes a symptoms checker.

What happens when we stray, or don’t give our body the nutrients it needs, we suffer the consequences.  What does that feel like? Do any of these symptoms sound familiar: sluggish digestion, fatigue, skin break outs, gas and bloating, interrupted sleep, headaches.

Find out about the different symptoms by clicking on the link and checking off the symptoms that apply to you which may indicate it’s time to give yourself some TLC. get the hand out here .

Do detox diets and cleanses really work? Actually, I don’t know. What I know is that detoxing and cleanses are common buzz words and it seems most everyone I come in contact with has been on a detox, just finishing a detox, or going on a detox.

I definitely have an opinion about it but I would rather focus on what I know for sure: The liver kidneys, lungs, digestive system and skin are the most effective tools for detoxification not some 10 day cleansing kit, tea or special diet.

Before you spend your hard earned money on your next detox kit, “skinny” tea, juice cleanse or special diet remember this, your body does a beautiful job of detoxing all on its own!

It’s possible for our natural detoxification systems to become overburdened for a number of reasons including poor lifestyle choices, exposure to toxic chemicals, medications, even stress can produce more chemicals that need to be detoxed.

For most of us, the natural reaction is to reduce consumption.  Now that’s a good plan, but with my knowledge in nutrition and the body’s amazing ability to detoxify and cleanse, I know there’s more to it than simply “cutting back.”

And given that the liver is the workhorse when it comes to detoxification, I am inspired to boost the process by adding specific nutrients; those foods and nutrients that boost our body’s ability to detoxify.

That’s what my 7 day body refresh is all about. A way to get your body back in balance, so you can feel lighter and more energized in a few short days. You can get it here.

What are your thoughts on detoxification kits and cleanses?

Medical Disclaimer The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your diet, taking supplements or making any changes to your health care regimen

How to Improve Gut Health

human-microbiomeHippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body.

We’re just learning the connections between our gut and other areas of our body, like our brain (for those of you who attended my presentation titled The Good Gut we touched briefly on the “the gut-brain axis”.)  Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is quite complex!  And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

Avoid foods that you are allergic to or have a sensitivity.  Some healthy foods can also be problematic for some (fodmaps come to mind).  There are a wide variety of healthy gut friendly choices out there.  Make the right choices for you.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber and prebiotics which feed the good bacteria (those probiotics need food too). Prebiotic foods include asparagus, berries, beets bananas, broccoli.

Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits,vegetables, nuts, seeds, legumes and even cacao.

And don’t forget those very influential lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

 Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, prebiotics, probiotics, and fiber. Eliminating common gut irritants like added sugar, processed foods, and alcohol.

If you would like to receive a list containing examples of prebiotic and probiotic foods, fermented foods and resistant starch foods that help improve gut health send me an email tessanp@shaw.ca    Its a gift.

 

References:

 https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

 

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.