NURTURING GUT HEALTH: A Guide for Women’s Well-Being
The gut, often referred to as the "second brain," plays a crucial role in our overall health and well-being. Its impact goes beyond digestion, extending to our immune system, mental health, and even hormonal balance. For women, maintaining a healthy gut is particularly important due to its interconnectedness with various aspects of our lives.
In this blog, we'll explore the significance of gut health for women and provide some simple practical tips for nurturing it.
What is the Gut Brain Axis?
The gut-brain axis is a complex and fascinating connection between our digestive system and our brain. It involves a bidirectional communication network between the two, allowing them to constantly exchange information. The gut, often referred to as our "second brain," houses a vast community of bacteria known as the gut microbiota. These microbes play a crucial role in regulating our digestion, metabolism, and immunity.
Surprisingly, they also influence our mood, emotions, and cognitive function. On the other hand, the brain has the ability to influence gut motility, secretion, and even the composition of our gut microbiota. This close relationship highlights the importance of maintaining a healthy gut to promote overall well-being and mental health. It speaks to the need for nourishment if we’re dealing with anxiety or mood swings, because without proper nutrient availability our body won’t have the tools it needs to feel vytal.
The gut microbiome, a complex ecosystem of trillions of microorganisms residing in the digestive tract, is at the heart of gut health. These microorganisms include bacteria, viruses, fungi, and more. A balanced and diverse microbiome is essential for optimal health. It aids in digestion, nutrient absorption, and helps defend against harmful pathogens.
The Key to Female Health: Nurturing Your Gut Microbiome
As we delve deeper into the realm of health and wellness, one thing has become increasingly evident: our gut microbiome holds the key to our overall well-being. While it may not be a topic that women often discuss openly, the health of our gut microbiome is paramount, particularly when it comes to overall optimal feminine wellness.
The gut microbiome, often referred to as our "second brain," is a bustling world of trillions of bacteria that reside within our digestive system. It plays a pivotal role in digesting food, absorbing nutrients, and synthesizing essential vitamins. But beyond these vital functions, research has unveiled an even more remarkable aspect of our gut microbiome: its influence on our hormonal balance.
For women, hormonal health is of utmost importance. Our hormones regulate our menstrual cycle, fertility, and overall mood. Yet, these delicate systems can be disrupted by a myriad of factors, including stress, diet, and certain medications. This is where the gut microbiome comes into play. Women's hormonal balance is intricately linked to gut health. Hormones like estrogen and progesterone influence the gut environment, affecting digestion, gut motility, and inflammation. Additionally, the gut microbiome can metabolize hormones, influencing their levels and impact on the body. An imbalanced gut can contribute to hormonal irregularities, leading to issues such as menstrual irregularities, PMS symptoms, and even fertility challenges.
The bacteria in our gut not only influence the production and regulation of our hormones but also enhance their absorption and utilization by our bodies. A healthy gut microbiome ensures that estrogen and progesterone, two key female hormones, are in harmonious equilibrium. By nurturing our gut microbiome, we can maintain a healthy menstrual cycle, support fertility, and alleviate menstrual discomfort.
But the importance of a thriving gut microbiome extends beyond hormonal balance. As women, our bodies go through significant changes in each stage of life, from puberty to menopause. These transitions can bring about an array of health challenges, such as increased susceptibility to infections, mood swings, and weight fluctuations. However, research shows that a healthy gut microbiome can help mitigate these issues.
By fortifying our gut microbiome, we bolster our immune system, creating a robust defense against microbial invaders. Moreover, a balanced gut microbiome promotes the production of neurotransmitters like serotonin, which regulate our mood and contribute to overall mental well-being. Finally, it aids in maintaining a healthy weight, reducing the risk of obesity and related conditions.
So how can we effectively nurture our gut microbiome? The answer lies in adopting simple yet powerful lifestyle changes, which will be discussed more below!
You Don’t Need a Detox or Probiotic
Sometimes we tend to think that we need to “attack” the gut when things go wrong — parasite cleanses, detox kits and so on. However, imbalance in the gut can occur while we are healing as part of the healing process, and due to improper nutrition. Instead of cutting out more foods, we want to focus on what we can add in to both support our body in it’s natural ability to regenerate, as well as make sure we have nourishing nutrition that allows the gut microbiome to be in balance.
Another thing people like to do when their gut feels imbalanced is to run out and buy some probiotic supplements. However, evidence is limited in regards to whether or not probiotics actually help improve our gut health. One of the primary concerns surrounding probiotics is the absence of consistent scientific evidence supporting their effectiveness. Despite numerous studies conducted in recent years, the results have been inconclusive and contradictory. Another critical aspect that questions probiotics' effectiveness is the significant individual variability in how individuals respond to them. Our gut microbiome is highly complex and unique to each individual, making it difficult to predict how probiotics will interact with and influence it. What may work for one person might have no effect on another, highlighting the inconsistency surrounding probiotics' efficacy.
The best probiotics and prebiotics come from food, our environment, and sunlight! A prebiotic food is a type of dietary fiber that nourishes the good bacteria in our gut, essentially it is what feeds the microbes in our gut to keep them healthy. Probiotics are the live beneficial bacteria that can be found in food and our environment, which can support gut health when consumed.
Circadian Rhythms for Gut Health
You may have noticed that I mentioned that sunlight is a probiotic? Well not exactly — but sunlight does have the power to alter our gut microbiome. This emerging field of research is unveiling a fascinating connection between sunlight exposure and the diversity, balance, and overall health of our gut microorganisms. Remarkably, studies have found that sunlight exposure positively influences the diversity of gut microorganisms. The UV radiation present in sunlight is believed to modulate the composition of our gut bacteria, leading to increased microbial diversity. By harnessing the power of sunlight, we can potentially nurture a thriving ecosystem of beneficial gut bacteria, facilitating overall wellness.
Sunlight exposure has been linked to reduced gut inflammation by promoting the growth of beneficial bacteria and suppressing pathogenic ones. Consequently, maintaining a healthy level of sunlight exposure may help to prevent or alleviate conditions such as inflammatory bowel disease and irritable bowel syndrome.
Sunlight is a well-known catalyst for the production of vitamin D in our bodies. What makes this relationship noteworthy is that vitamin D has been demonstrated to influence the composition of gut microbiota. Adequate levels of vitamin D have been linked to an increase in beneficial gut bacteria, thus impacting overall gut health positively. By ensuring regular exposure to sunlight, we can support the production of this vital nutrient and potentially optimize our gut microbiome.
Eating for the Circadian Rhythm
Sunlight plays a pivotal role in maintaining a positive mental state. As mentioned, our mental well-being has a profound impact on our gut health through the gut-brain axis. Have you ever struggled with emotionally “digesting” something, only to find that your stomach is also upset? Or butterflies in the stomach when you’re excited?
Studies have shown that sunlight exposure can positively affect mood and reduce stress, which, in turn, helps to regulate gut function. By fostering a balanced gut microbiome, sunlight indirectly promotes mental well-being and emotional resilience.
Light signals set the tone for our circadian rhythm. A disrupted circadian rhythm has been linked to gastrointestinal disorders and disturbances in the gut microbiome. By exposing ourselves to natural light patterns, especially early in the day, we can help synchronize our internal clock and promote optimal gut microbial balance.
We also want to consider the environment when addressing our gut health. If you take anything away from this article to start implementing, let it be this! Supporting the gut by creating a toxin-free environment is essential for overall health and wellbeing. In today's modern world, we are constantly exposed to toxins through our food, air, and even the products we use daily. These toxins can disrupt the delicate balance of our gut microbiome, leading to digestive issues, inflammation, and a weakened immune system.
By adopting lifestyle habits that minimize toxin exposure, such as choosing organic or ethically grown, pesticide-free foods, using natural cleaning products and personal care items, and filtering our drinking water, we can create a healthier environment for our gut. Additionally, incorporating gut-supportive practices like eating fiber-rich foods, staying hydrated, managing stress, and taking probiotics can further promote a flourishing gut ecosystem. By prioritizing a toxin-free environment, we can nurture our gut health and unlock its full potential for vitality and longevity.
How to Increase Gut Health
Diversified, Seasonal Diet: Focusing on foods in season from the land that you live on can help sync your body rhythms and your gut. Eating seasonal fruits, roots and other plants can help support your liver + the assimilation of nutrients as well as provide prebiotic fiber and probiotics to enhance your gut health. The idea that our ancestors didn’t have fiber is false — depending on what generation of ancestors we’re talking about, they may have had upwards of 100 grams of fiber a day!
Eat Better Fats: Low fat is not the answer. Better fat is. Our society is hooked on processed and inflammatory oils that have a high omega 6 ratio, while not eating enough omega 3s and saturated fats to balance it out. Inflammatory oils include any vegetable oil such as sunflower, canola, soy, corn, safflower, peanut, and even healthier oils like flax, hemp, and pumpkin if eaten in excess or heated. Instead of focusing on nuts and seeds for fats, shifting the focus to stable animal fats and tropical fats (depending on the season) can do wonders for your digestive + hormonal health. Things like eggs, raw dairy, cheese, butter, tallow, ghee, oily fish, coconut oil, avocados, and cocoa butter and lastly olive and avocado oil for cold drizzling. This doesn’t mean never eat nuts again, but find a balance.
Prebiotics and Probiotics: Prebiotics are non-digestible fibers that feed beneficial gut bacteria, while probiotics are live bacteria that provide health benefits when consumed. Include prebiotic-rich foods like artichokes, garlic, onions, asparagus, and bananas. Yogurt, kefir, raw milk + dairy, raw aged cheeses, sauerkraut, and kimchi are good sources of probiotics. Again, you likely don’t need to supplement.
Other gentle fiber options that can be great while restoring gut function include yams + sweet potatoes, cooked apples and pears. Our gut microbiome can also be influenced by the environment such as eating soil-imbued fresh produce, and even having pets. Embracing nature's offerings through exposure to diverse ecosystems and consuming natural, unprocessed foods can enrich our gut with a diverse array of probiotics, contributing to a healthier microbial balance and overall well-being.
Stay Hydrated: Drinking enough water supports proper digestion and maintains the mucosal lining of the gut, which acts as a barrier against harmful substances. However, we want to make sure we’re drinking clean, filtered water as many pipes contain heavy metals that will further disrupt the gut. Some places have chlorine or fluoride added to water, both which can alter thyroid function. We also want to ensure that our water is mineral-rich which allows it to properly hydrate our cells. Proper hydration goes beyond just drinking enough water. Minerals, such as potassium and sodium, play a crucial role in maintaining fluid balance within our cells. They help regulate water absorption, retention, and distribution, ensuring our body stays hydrated and functions optimally. Adding a pinch of sea salt, some freshly squeezed fruit juice, mineral drops or making a nettle infusion can be a great way to do this while also making your water more flavourful!
Minimize Sugar and Processed Foods: Diets high in sugar and processed foods can negatively impact gut health by promoting the growth of harmful bacteria, disrupting blood sugar function and leading to an imbalance in hormones that regulate appetite + digestive function. Opt for whole, unprocessed foods whenever possible. Excess sugar in the form of cakes, sodas, sauces, syrups, sweets and so on and excess processed foods are not great for health, we all know this. There IS room for nuance, but that’s another post. Please note however — you DO NOT need to go sugar free. Just choose better sugars: whole fruits, freshly squeezed fruit juices (in summer), maple syrup, honey, molasses, coconut sugar and so on and have them in balance with protein.
Manage Stress: Chronic stress can disrupt the gut-brain axis, affecting gut health. It can wreak havoc on gut health, disrupting the delicate balance of bacteria in the digestive system and triggering digestive issues. However, spending time in nature, surrounded by green spaces and fresh air, can help alleviate stress and promote relaxation, ultimately improving gut symptoms by reducing inflammation and supporting a healthier microbiome. Incorporate stress-reduction techniques such as meditation, yoga, deep breathing, and spending time in nature.
Adequate Sleep: Sleep is essential for gut health and overall well-being. Sleep and circadian rhythm play a crucial role in maintaining optimal gut health. Disruptions in sleep patterns can lead to imbalances in the gut microbiome, resulting in inflammation and digestive issues. The circadian rhythm regulates the timing of gut functions, such as nutrient absorption and motility. Prioritizing sufficient sleep and maintaining a consistent sleep schedule can support a healthy gut by promoting microbial diversity and enhancing digestive efficiency. Strive for 7-9 hours of quality sleep per night.
Physical Activity: Regular exercise supports gut motility and promotes a diverse gut microbiome. Exercise has been found to play a crucial role in improving gut health and promoting regular bowel movements. Physical activity stimulates the muscles in the digestive tract, helping to encourage the movement of waste through the digestive system. Additionally, exercise can increase blood flow to the intestines, promoting a healthy gut microbiome and reducing the risk of constipation. Regular exercise, combined with a nourishing diet, can significantly improve gut health and enhance the overall functioning of the digestive system.
Limit Alcohol, Drugs + Antibiotics: Limiting the consumption of drugs, alcohol, and antibiotics can have a remarkable impact on gut health. Drugs and alcohol can disrupt the delicate balance of gut bacteria, leading to dysbiosis, a condition characterized by an imbalance of beneficial and harmful bacteria. This can weaken the immune system, impair nutrient absorption, and increase the risk of intestinal inflammation. Similarly, antibiotics, while often necessary for treating infections, can indiscriminately eliminate both beneficial and harmful bacteria, disrupting the gut microbiome. By limiting the use of these substances, we allow our gut flora to thrive, promoting a healthy microbiome that supports overall digestive function. This, in turn, enhances nutrient absorption, strengthens the immune system, and reduces the risk of gut-related disorders such as leaky gut syndrome and irritable bowel syndrome. Prioritizing a lifestyle that emphasizes minimal drug and alcohol use, as well as cautious antibiotic usage, can significantly contribute to improved gut health and overall well-being. While antibiotics are sometimes necessary, overuse can harm the gut microbiome. Whenever possible, discuss alternative options with your healthcare provider.
Mindful Eating + Intuitive Eating
Mindful eating and intuitive eating are two practices that can significantly contribute to improving gut health. Mindful eating involves paying full attention to the sensory experience of eating while being aware of one's hunger and fullness cues. This practice helps individuals to develop a healthier relationship with food and their bodies. By slowing down and savoring each bite, mindful eating allows for better digestion and absorption of nutrients, reducing the chances of digestive discomfort. This means not being distracted while we eat — not scrolling our phones or watching TV. It’s setting the table, setting the mood and sitting down to enjoy the meal and be grateful for the food on our plates. It doesn’t need to be glamourous or elaborate, just set the intention and practice being in the moment when eating.Moreover, intuitive eating focuses on honoring one's hunger and fullness, while also considering satisfaction and pleasure when making food choices. By listening to our bodies and eating when hungry, we can avoid overeating and the associated digestive issues. Additionally, intuitive eating emphasizes the importance of choosing foods that promote gut health, such as fiber-rich fruits and vegetables, healthy fats and proteins, fermented foods, and probiotics. By incorporating mindful eating and intuitive eating into our daily lives, we can cultivate a healthier gut, leading to improved overall well-being. Practice mindful eating by eating slowly, savoring your food, and paying attention to hunger and fullness cues.
Consider Food Intolerances: Pay attention to how your body reacts to certain foods. Do you feel warm and energized after eating or cold and sluggish? Are you tired immediately after a meal? This could signify issues with blood sugar. Food intolerances can present themselves in various ways, causing discomfort after consuming certain foods. Symptoms may include bloating, gas, stomach pain, diarrhea, or even skin rashes. To become aware of food sensitivities, keeping a food diary can be helpful. Note down the foods you consume and any symptoms that arise afterward.
Gut Health and Hormones
Considering that your gut is the source of all the fuel for the body, having good gut health is paramount to good hormonal and metabolic health. Without the proper assimilation of nutrients, other systems in our bodies can’t work properly. This is why nutrient density is so important! For women, hormonal imbalances can lead to a range of issues, including irregular periods, PMS, and fertility challenges.
A nutrient-dense diet can help support hormone production and balance by providing essential vitamins, minerals, and antioxidants. Key nutrients like B vitamins, magnesium, zinc, and omega-3 fatty acids are particularly important for hormone synthesis and regulation.
Additionally, a nutrient-dense diet can improve metabolic health by supporting optimal insulin sensitivity, which is crucial for maintaining stable blood sugar levels and preventing conditions like insulin resistance and PCOS. By choosing whole, nutrient-rich foods, women can nourish their bodies from within, promoting hormonal balance and metabolic well-being. However, if we’re eating all the nutrient dense foods and still suffering, it could be because we’re not ABSORBING the nutrients due to gut issues. This is why working on gut health is so important!
Menstrual Health: A balanced gut microbiome can help regulate hormones, potentially alleviating menstrual irregularities and reducing the severity of PMS symptoms.
Fertility: Gut health plays a role in inflammation and hormonal balance, which are key factors in fertility. Nurturing your gut may indirectly support reproductive health.
Mental Well-Being: The gut-brain connection means that a healthy gut can positively influence mood and regulate things like the stress hormone cortisol, thus impacting mental health. Supporting gut health may help reduce the risk of anxiety and depression.
Weight Management: A balanced gut microbiome can impact metabolism, hunger hormones and appetite regulation, potentially aiding in weight management.
Get Support with 1:1 Mentorship
While these tips are generally beneficial, we need to remember that we’re all individuals at different stages and seasons of life. If you want more support with figuring out what will best support you, apply for 1:1 mentorship today! We will focus on going beyond symptom management, and focus on addressing your concerns from a holistic perspective.
Imagine what it would feel like to wake up in the morning and not be bogged down by digestive discomfort. Picture yourself enjoying meals without worrying about triggering painful symptoms. My goal is to make this a reality for you and give you the tools and knowledge needed to optimize your gut for good!
If you're ready to restore your gut health, overcome IBS, GERD, and other digestive issues, improving your hormonal + metabolic function in the process then start now.