We have had a few patients with similar gut health issues and high inflammation affecting their care and health. I wanted to share to help you guys start making small healthy changes to your daily routine to help improve your gut health.
Gut Health:
Believe it or not, your gut microbiome is the foundation of your health. Good gut health occurs when you have a balance between the good (helpful) and bad (potentially harmful) bacteria and yeast in your digestive system. In fact, 80% of your immune system is in the gut, and the majority of your body’s serotonin is, too. This means if your gut isn’t healthy, then your immune system and hormones won’t function very well, and you will get sick easier.
Why is gut health so important for our overall health and well-being?
Your gut is the foundation of everything. It aids in the digestion of the foods you eat, absorbs nutrients, and uses it to fuel and maintain your body. So, if your gut is imbalanced and your immune system isn’t working properly, your hormones won’t either, making it more challenging to stay healthy. Your gut is also where your body gets rid of metabolic waste and toxins. However, if you have an unhealthy gut, your body will struggle to rid itself of those toxins. If this occurs, it can cause many issues, including chronic fatigue, chronic illnesses and inflammation throughout the body. That’s why people experience symptoms such as brain fog, diarrhea, constipation, gas, joint pain, etc. You may not realize it, but the brain is the second gut; therefore, if your gut isn’t working, your brain is struggling too.
What factors affect the health of our gut?
While several factors can contribute to poor gut health, some of the most common can include:
- Stress: This increases intestinal permeability (leaky gut), tipping the scales toward an imbalance of more bad than good bacteria in the gut.
- Poor nutrition: Most people eat processed food and sugar, which can harm the good bacteria in gut.
- Long-term use of antibiotics and antacids – They all decrease B12 within the gut, which is essential in cell production, brain function and energy. They also kill the good bacteria that live in your gut. However, it’s important to note that there is a time and a place for these medications.
An unhealthy gut can appear as gas, bloating, constipation and diarrhea, but it can present itself in many other forms as well. Autoimmune disorders. Brain fog, headaches, poor concentration and memory, fatigue, chronic pain, trouble sleeping and issues with cravings or bad moods are also symptoms and critical indicators of a poor microbiome.
How gut dysbiosis affects these hormonal imbalances:
Estrogen is metabolized in the gut and when the gut microbiome is out of balance, estrogen metabolism does not happen effectively which causes hormonal imbalances. The same foods that can cause gut dysbiosis are also known to increase the risk of estrogen dominance due to their impact on the overall health of the gut as well as have a negative effect on the health and functioning of your liver. When one hormone is off all of them are off – so think about adrenals (extra fatigued at the wrong times of the day or waking up at 3am every night), thyroid, cortisol (stress hormone), estrogen, progesterone (bad monthly period cramps and PMS).
Hormones are actually little chemical messengers that have profound effects on your mental, physical, and emotional health. Hormones play a major role in controlling your appetite, weight, and mood. The status of gut health and hormones is inevitably intertwined, thanks to the estrobolome. Ensuring your gut remains healthy can promote hormonal balance and the benefits that it entails.
Neuro-Structural Chiropractic + Gut Health
Your nervous system controls every part of your body, including your gastrointestinal system. A collection of nerves branches out from the lower part of your spinal cord and travels to your stomach and intestines. Nerves carry messages from one part of the body to another and play an essential role in digestion, movement of food through the gastrointestinal system, absorption of nutrients and minerals, and removal of waste products via the intestines.
Misalignments of your vertebrae, known as “Neuro-Structural Shifts,” interfere with the way nerves function. When the vertebrae aren’t properly aligned, bones or spinal discs can press against nerves, pinching or compressing them. This can cause the organs to malfunction, resulting in heartburn, gas, cramping, diarrhea, constipation or other symptoms. Muscle tension in your abdomen can also contribute to digestive problems, whether it occurs due to stress or as a result of sitting for hours every day.
Specific Neuro-Structural Chiropractic is aimed at relieving pressure on your nerves, joints, and muscles by realigning the vertebrae in your spine. From T6 all the way down to the sacrum and pelvis all serve a specific purpose to your gut function.
There’s really no limit to the types of digestive conditions that can be treated with chiropractic care. Generally, digestive and gut conditions are largely misunderstood by doctors. This is due to the fact that symptoms can be hard to track and pinpoint. Many doctors chalk common painful digestive issues up to things like stress and allergies. If you’ve seen a doctor regarding a digestive issue, you may have been told to reduce your stress levels or eliminate certain food groups from your diet. Both of these strategies can be helpful as part of an overall plan for treating digestive issues. However, they won’t be able to provide you with full relief if your digestive problem is actually the result of a structural issue at the spine.
Gut health truly is overall health. If you’re experiencing digestive distress, there’s no need to simply dismiss painful bowel movements, cramping, bloating, and other symptoms as “part of the aging process.” These are all signs that something is off balance in your body. With chiropractic care, you’re getting an opportunity to restore balance throughout the systems of your body. Addressing digestive health will enable you to maximize nutrient benefits for a healthier, stronger, and more energized body.
Recipes:
A “gut healthy” diet does not mean eat less. #1 always need to make sure you are taking regular daily vitamins, drinking enough water, and eating enough food including 20-30 grams of protein at each meal. I actually find that people are not eating enough in their day leading to crashes and over eating at the end of the day. Macro tracking is also a great way to learn what your body needs for fuel with the right amount of protein, carbs and fat.
Gut healthy foods are foods that I talk about all the time that should be a part of your daily routine.
- Probiotic supplement – Make sure it is a good quality one. Ask me about if if you would like to order from my favorite ones.
- Grass Fed butter
- Raw, Organic dairy
- Grass Fed organic meat
- Veggies – raw or cooked in butter, avocado oil, coconut oil, or ghee
- Fruit
- Hummus is a great dip/addition to meals
- Big salads with everything in them are also great filling meals.
- Eggs – are great source of fat and protein
- 10.Fermented foods – kombucha, pickles, sauerkraut, yogurt and more!
- 11.If you are a coffee lover like me, I like to drink organogold coffee. It is less acidic and made from the mushroom – ganoderma which has antioxidant properties aka very healthy for your and your body.
Unhealthy and high inflammation foods come are the basic American diet – breads, dairy that is stripped of its good nutrients when processed, non organic foods and any snack/candy/chips type of food is going to lead to bad gut health and inflammation in the body.
So many people are dealing with being overly fatigued, high inflamed body which makes you have achy joints and overall body aches and hormone issues due to an unhealthy gut. There are some simple things you can add to your daily routine to help you live a healthier lifestyle.
Recipes:Honey Chipotle Chicken Rice Bowls
You all may notice already but I am a rice bowl fan!!! It works well for our family because I like all the toppings and they all have their different things they prefer or they make it into a wrap. Rice bowls are also great to make a bunch and have leftovers for the week with different combinations to make it so you don’t get sick of it!
Ingredients
Honey Chipotle Chicken
- 1 pound boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 chipotle Chile in adobo sauce + 1 tablespoon of adobo sauce, finely chop the chipotle
- 1/2 of a lime, juiced
- 1 tablespoon honey
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1 tablespoon chopped fresh cilantro
- Salt and freshly ground black pepper to taste
Avocado Corn Salsa
- 1 cup grilled fresh corn or defrosted frozen corn
- 1 avocado, peeled and diced
- 1 jalapeño, seeds and vein removed and finely diced
- 1 tablespoon chopped cilantro
- 1/2 of a lime, juice
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper to taste
Instructions
Honey Chipotle Chicken
- Whisk together the olive oil, chipotle, adobo sauce, lime juice, honey, garlic powder, cumin, cilantro, salt and pepper in a bowl or glass measuring cup. Add the chicken to a freezer bag and pour in the marinade. Seal the bag and massage the marinade into the chicken. Let the chicken marinate for at least an hour and up to 4 hours.
- Preheat grill or skillet to medium-high heat (about 400-425° F. on the grill). Oil the grill grates or skillet and add on the chicken breasts. Cook for about 5-6 minutes on the first side and then flip them over and grill until the internal temperature is 165° F.
- Remove the chicken from the grill and let it rest for 5-10 minutes before dicing or slicing it.
Avocado Corn Salsa
- In a bowl add the corn kernels, diced avocado, jalapeño, cilantro, lime juice, cumin, salt and pepper. Stir everything together and taste it for seasoning.
Assembling the Bowls
- Divide the rice evenly into the bowls. Top the rice with some of the chicken, salsa, and cheese. Garnish with extra cilantro and a lime wedge.