Gut health is central to complete health and wellbeing. It incorporates the actual functioning of the digestive system, its motility (movement), ability to effectively absorb nutrients, and to excrete waste. Gut health also refers to the balance of tiny bacteria and other microbes in our digestive tract called the Gut microbiome. Many of the functions of the systems of the body are dependent and closely related to the health of the gut. A healthy gut means a stronger immune system, better mood, effective digestion, balanced hormones and a healthy brain and heart. Gut health is linked to overall health, including emotional stress and chronic illness.
Women have unique health challenges due genetic, hormonal, and structural differences. Women’s cyclical pattern of hormones have a profound effect on digestion. Women’s body habitus, wider hips and more tortuous large intestine also affect the digestive process. The following are common gastrointestinal issues women have.
This can be an acute or short-term condition or can be chronic or recurrent. Unfamiliar changes in your poop, such as changes in stool length, color, or consistency, may be completely benign and a result of a change in diet, inadequate sleep, or increased stress or may be a sign of a more serious condition. Other signs of an unhealthy gut include abdominal pain, gas, bloating, nausea, or diarrhea. Some changes require further testing while others can be treated based on symptoms.
A healthy metabolism is rooted in gut health and a balanced and robust microbiome. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, utilize energy and store fat. Gaining excess weight without a clear reason may be a sign that your gut health may need a check in. Losing weight without changing your diet or exercise habits may be a more concerning sign. Weight loss may be caused by a number of inflammatory issues such as inflammatory bowel disease (Crohn’s disease and Ulcerative Colitis), malabsorption conditions such as underactive pancreas and small intestinal bacterial overgrowth (SIBO). Unexplained weight loss can also be because of cancer and needs to be addressed by a health care practitioner. Many times, when people heal their guts, their bodies automatically equilibrate to their ideal body weight.
Many skin conditions are rooted in gut health. Acne is a clear manifestation of an imbalanced microbiome. The gut houses a significant portion of the body’s immune system. When the gut microbiome is imbalanced in a state called dysbiosis, inflammation or dysregulation of the immune system can occur and can contribute to gut-related diseases and affect overall immune function. It is vital to heal the gut when considering autoimmune skin conditions such as psoriasis as a well as allergy medicated skin conditions such as eczema. Lower concentrations of beneficial bacteria may impact the body’s immune system and your skin health.
Fatigue is a vague condition which can be linked to almost any health and medical problem. Research indicates that an imbalance in gut bacteria may be linked to fragmented sleep and short sleep duration, which may lead to chronic fatigue. The gut microbiome communicates with the brain through the gut-brain axis, which is a bidirectional system linking the brain with the gastrointestinal tract. This communication can influence various brain functions, including sleep. The gut microbiome plays a role in the production and regulation of neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which are crucial for regulating mood and sleep. The microbiome may also influence circadian rhythms, which are the body’s natural sleep-wake cycles. Disruptions in these rhythms can affect sleep patterns, and a healthy microbiome might help support a more regular sleep schedule.
IBS (irritable bowel syndrome) a condition more frequently seen in women. It is a syndrome which is associated with abdominal cramping, often relieved by bowel movements, changes in stool consistency and nutritional sensitivities. There is no diagnostic test for it. It is diagnosed by a pattern of symptoms and is the most common reason someone would seek a gastroenterologist. Many gastroenterologists including myself in my previous standard hospital based practice are frustrated as this syndrome does not fit the “pill for an ill” model and cannot be properly helped with conventional medicine.
Many of our patients come to us with this diagnosis often after a trial of conventional therapies with no success. The mind body connection, stress, and even a history of abuse is often associated with IBS and when the root cause is addressed, the right diet and lifestyle is prescribed people with this condition can live vibrantly with no symptoms or signs.
Managing stress plays a big role in maintaining health in the body and particularly the gut. The brain gut connection is profound and bidirectional. A person’s emotional state affects the motility of the gut which can change bowel habits, affect digestion, and cause reflux. High levels of stress can increase stress hormones such as cortisol which can cause inflammation. A morning routine with mindful practices is vital. A few ways to lower stress may include meditation, deep breathing, and journaling. Physical exercise is also crucial in lowering stress levels. Movement has an additional benefit in that it promotes movement of the gut.
Sleep allows the body to actively regenerate. There are 3 important factors can optimize the benefits of sleep. These include absolute hours, quality of sleep and the timing of sleep. Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can in turn contribute to more sleep issues perpetuating a cycle of sleep and gut issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night. Earlier evening hours of sleep are more beneficial. We function best when our schedules are aligned with our circadian rhythms. 10PM or earlier is an ideal bedtime. A good bedtime routine can improve quality of sleep. Avoid screens such as phones, televisions, and computers along with stressful conversations at least 2 hours before bedtime. Alcohol and caffeine can negatively affect sleep especially in the evening. Late night meals can also negatively affect sleep quality, and a time restricted eating pattern can improve sleep quality. Finishing meals and snacks by 7PM or 3 hours before bedtime whichever is earlier is best.
A well-balanced diet that includes vitamin and fiber-rich foods, fruits, and vegetables is essential for maintaining good gut health and a healthy microbiome. Foods which our good bugs in our microbiome like to eat are made from plant-based fiber. Plant based fiber also improves motility and can help the bowel move faster. Constipation is very common among women and is not only defined by infrequent bowel movement. Incomplete evacuation, straining and hard stools are all signs of constipation and a fiber rich diet has been shown to improve those symptoms and help the gut move.
These foods include fruits, vegetables, whole grains, and legumes.Research indicates that high fiber foods can help promote a healthy gut microbiome. Make sure to find clean, ideally organic sources.
Fermented foods are great dietary sources of probiotics and prebiotics and are the best and most reliable forms of good cultures for most people. Examples of fermented foods with prebiotics and probiotics include sauerkraut, kimchi and natto. Most vegetables can be fermented. My favorite fermented foods are beets. Research suggests that consuming these fiber rich probiotic foods may improve the gut microbiome.
Probiotics are supplements with beneficial bacteria that can help alleviate symptoms of poor gut health, such as diarrhea, bloating, and gas. Probiotics are some of the most common supplements I prescribe. Make sure you use reputable probiotic brands. Independent studies have shown that many probiotic supplements do not have nearly the numbers of organisms then claim to have on the bottle.
The gut microbiome is home to trillions of microorganisms, including bacteria, viruses, and fungi. A healthy gut microbiome is essential for overall health and well-being, establishing proper digestion, metabolism, and immunity. Poor gut health has been linked to a range of health conditions, such as inflammatory bowel disease, irritable bowel syndrome, allergies, and mental health disorders.
Plant based fiber is the food the good bugs in our gut like to eat. Eating a diverse range of plant-based foods, ideally around 30 types a week, supports a diverse microbiome. A diverse, clean and unprocessed diet is the best thing you can do to improve your gut health. Changing your diet isn’t the only way to improve your gut health; get a good night’s rest, exercise regularly, and manage stress levels. Avoid ultra-processed foods, artificial foods, added sugar, seed oils, and preservatives with unpronounceable names.
I cannot say this enough: Food is medicine. Focus on eating a diet rich in whole foods in their natural state. Add probiotic and prebiotic foods daily to improve gut health. Eating high quality foods will make the most significant impact over time. Make sure to add probiotic and prebiotic foods in your diet. Sleep is vital for regeneration. Prioritize quantity and quality of sleep daily. Manage your stress and emotional state. Nothing works well in an anxious state. Add mindful practices such as meditation and breathwork and don’t forget to exercise.
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