Microbiome Health-Christmas Reminders

(by Ramila Padiachy- Doctor of Natural Medicine (DNM)  Doctor Ramila Padiachy) author of newly released book “The Belly of The Beast”

In my Health Topics I covered your microbiome, but with Christmas coming up, I thought it would be helpful to summarize a few key points here. (Taken from Ramila’s newsletter)

*Good gut health is essential to maintain a strong immune system. Beneficial microbes help prevent disease.

*The microbes in the gut (microbiome) are responsible for the breakdown and absorption of nutrients.

*The gut is known as our second brain. It has its own nervous system, the enteric nervous system which is connected to the central nervous system by the vagus nerve. Thus the gut can transmit information to the brain. For example, it can affect our mood, weight, and hormone levels depending on its health and what we eat.

Maintain a Healthy Gut During the Holiday Season

Even at this time of year, a healthy gut is really very important. Hippocrates is frequently quoted as saying, “All disease begins in the gut.” More than 2000 years ago, he understood this and, generally speaking, we’re just beginning to appreciate how right he was. Here are a few tips that can make all the difference to how you feel over the holidays.

*Take a good quality probiotic daily to keep your microbiome healthy. The gut is home to about 100 trillion microorganisms, most of which are friendly or neutral. Your daily probiotic helps maintain the right balance, and keep you healthy.
*Eat fermented foods. Some good examples include sauerkraut, other fermented vegetables, yogurt, kefir (fermented milk), natto (fermented soy) and kombucha (fermented tea).
*Feed the good bacteria in your gut by eating foods containing prebiotics, such as foods containing inulin, e.g. bananas, asparagus, and garlic. Any fruit or vegetable will boost your fibre consumption and support the good bacteria in your gut.
*Take digestive enzymes, ideally daily, but especially if you are planning on eating a large meal.
*Be sure you eat plenty of high fibre foods, and possibly also take a fibre supplement, such as psyllium.
*Be sure to stay well hydrated – drink lots of water. The formula: divide your weight in pounds by 2 – that is the number of ounces of water you should drink per day, to a maximum of 100 ounces. This is a good guide, but it also depends on the weather, how much you sweat, how much exercise you get and how much liquid you ingest from foods, e.g. fruits and vegetables.
*Slow down! Don’t hurry when you eat or drink. Chew your food well. Your digestive system will thank you. Plus you will be less likely to overeat because your stomach will be able to signal your brain that you’re full.
*Choose your indulgences wisely. Pick items that are only available at this time of year; don’t waste calories on food you can have any time.
*Keep healthy snacks at the office, so you’re not tempted by all the treats others bring. Snack on fibre, so you feel fuller.
*Bring a favourite dish to the party. This way you can easily avoid any food sensitivities, and anything you know will upset your digestion.

Lower your stress levels by:

*consistently getting enough good quality sleep;
*meditating/prayer
*getting enough exercise to help keep you clear headed. Also, physical activity is associated with greater gut microbial diversity, i.e. a healthier gut.
*Schedule some “me” time. Big family or other gatherings can be challenging. So plan time to do whatever relaxes you – take a walk, read a good book, just spend a little time recharging.

Merry Christmas and Happy New Year

Here’s to your health-Naturally

Also, click  my link below for more information about your gut health and my favourite products that may relate to this information.

Microbiome/Leaky Gut