Stress – Peak Nutrition & Wellness

Chances are, if you’ve done any reading on health in the last decade, you’ve seen the term microbiome. But what exactly is it? Why are scientists and health professionals so enamoured by it? And why the heck should you care?

Your ‘Gut Garden’ aka Microbiome

Your microbiome is the community of micro-organisms that live in and on your body – in your mouth and nose, on your skin and the surface of your eyes and in your gastro-intestinal tract. There are trillions, yes, TRILLIONS of bacteria, fungi, viruses and even parasites co-existing with us everyday.

I like to think of the gut as a garden, with the bacteria that support our health being the flowers and the non-beneficial, or potentially detrimental, microbes being the weeds. Like any garden we want to feed and nurture the flowers, while keeping the weeds under control.

If the thought of bajillions of microbes existing in and on you gives you the heebie-jeebies, fear not. We NEED these little guys for so many things and, as long as everything is in balance (plenty of flowers and not too many weeds), it’s a mutually beneficial relationship.

Roles of the Microbiome

The microbiome, particularly the gut microbiome, is a hot topic for health research these days. Researchers have made many connections between a person’s overall health and the health of their gut garden and the consensus is that there are still many more discoveries to be made.

Our microbiome is an integral part of almost every single aspect of our health. Some of the roles it plays include:

Supports the immune system by keeping “bad” bacteria/pathogens in check (1)
Helps us digest and extract nutrients and energy from food (1)
Produces chemicals that improve the health of the cells of our intestinal lining (1) (2)
Produces vitamins, such as Vitamin K, thiamine, folate, biotin, riboflavin and pantothenic acid (3)
Acts as our second brain and affects our moods and motivation by producing chemicals that positively influence brain health, including serotonin and dopamine (4)

Signs that all may not be well in your garden

When we don’t have enough beneficial bacteria and/or have too many non beneficial microbes in our gut, it’s called dysbiosis. The signs and symptoms of an imbalanced gut, or dysbiosis, are wide ranging and, as you’ll see, there are many you would not automatically associate with the health of your gut garden.

What impacts the health of your gut garden?

So. Many. Things.

Frequent rounds of antibiotics growing up, dietary choices, not being breastfed as an infant, not properly breaking down our food, stress, chemicals and toxins in our food and personal care products….the list is long!

The good news is that, while there are some factors we have no control over, there are plenty of things we can do to nurture and support the health of our microbiome. Your gut garden is constantly changing depending on your environment, lifestyle and what you feed it.

How to tend to your garden

Just as there are many things that negatively impact the health of our microbiome, there are also lots of things we can do to support those health promoting microbes.

Eat Your Veggies/Feed the Good Guys – Vegetables are loaded with fibre. Us mere humans can’t digest these fibres, but the good bacteria in our guts love it! They consume these fibres and produce short chain fatty acids which, among other things, help build and maintain a strong gut lining. Getting a wide variety of fibre-ific veggies on your plate can also help bolster the diversity of your microbiome (more types of flowers growing in your garden).

Exercise – Physically active people have more robust and diverse microbiomes. This may be due in part to exercise’s ability to help us burn off some stress.

De-stress – Stress is a double edged sword when it comes to your gut health. Too much stress can negatively impact your microbiome and an unhealthy microbiome can impair your ability to manage stress and your mental health. Put self-care on your “To-Do’ list by incorporating more “me” time, whether that’s meditation, time in nature, exercising or just saying no to things more often.

Eat Fermented Foods – Naturally fermented foods are a great source of probiotics. The bacteria and yeast that cause the fermentation and make these foods so yummy also boost the population of the beneficial microbes in your gut. This means more flowers to crowd out the weeds! Sauerkraut, kimchi, kombucha and kefir are good sources. Just make sure they are raw and not pasteurized. The heat involved in pasteurization will kill the good microbes.

Don’t Overdo Antibiotics – Sometimes antibiotics are necessary but, as their name suggests, they kill bacteria, regardless of if it is beneficial or non-beneficial. Avoid antibiotics in hand sanitizers and other personal care products. Ensure the meat you buy is antibiotic-free. If you do find yourself in a situation where you need an antibiotic, work with a Nutritional Therapy Practitioner to both support your microbiome during and rebuild it after your course of antibiotics.

Cut out Sugar and Processed Foods – Not only do these foods contribute to inflammation in the intestines, they provide no usable food for our good bacteria and we want to feed these good guys!

Get Your Zzzz’s – Aim for 7-8 hours of sleep a night. Growing evidence is showing that not getting enough shut-eye may disrupt the microbiome (5) and increase your chances of developing inflammatory diseases. Good sleep hygiene, like avoiding screens 1 – 2 hours before bed, ensuring your room is dark, cool and quiet and not eating right before bed, can go a long way in ensuring you get your 40 winks.

Test Don’t Guess! – We can do a lot of things to support our microbiome, but to find out what’s actually going on in there, you need to test. Symptoms can suggest there is a gut imbalance, but testing is the only real way to know if there is an infection, not enough good guys to keep the bad guys in check or issues with properly breaking down our food. I use two tests in my practice, the GI Map stool test and the MRT food sensitivity test. Used together, we can determine what is contributing to the issues in the gut, lower the inflammation driving the symptoms, heal and seal that gut lining and restore the balance in your gut garden.

I’ll be talking more about these tests in future posts. Until then, if you are thinking your gut garden might be in need of some tending, reach out! I’d love to chat and explore your options for restoring balance and healing that gut!

Sources

Zhang, Y.J., Li, S., Gan, R., Zhou, T., Xu, D.p., & Li, H.B. (2015). Impacts of gut bacteria on human health and diseases. International Journal of Molecular Sciences, 16(4(, 7493-7519. https://doi.org/10.3390/ijms1607493
Flint, H., Scott, K., Louis, P. et al. The role of the gut microbiota in nutrition and health. Nat Rev Gastroenterol Hepatol 9, 577–589 (2012). https://doi.org/10.1038/nrgastro.2012.156
Morowitz, M. J., Carlisle, E. M., & Already, J.c. (2011). Contributions of intestinal bacteria to nutrition and metabolism in the critically ill. The Surgical Clinics of North America, 91(4), 771-vii. https://doi.org/10.1016/j.suc.2011.05.001
M Hasan Mohajeri, Giorgio La Fata, Robert E Steinert, Peter Weber, Relationship between the gut microbiome and brain function, Nutrition Reviews, Volume 76, Issue 7, July 2018, Pages 481–496, https://doi.org/10.1093/nutrit/nuy009
Smith, R. P., Easson, C., Lyle. S. M., Kapoor, R., Donnelly, C. P., Davidson, E.J., Parikh, E., Lopez, J.V., & Tartar, J.L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PIoS one, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394

Physiological Stressors

Lack of sleep

Toxins in our environment or diet – pesticides, chemicals in household and personal products, processed foods, sugar, unhealthy fats, EMF exposure, pollution

Nutrient deficiencies from a poor diet

Illness or injury

Over or under exertion

Our bodies work exceedingly hard to manage all these stressors and keep that ol’ bucket from overflowing. They strive for balance (or homeostasis) at all times, even if that means stealing energy and nutrients from one system in the body to keep another from crashing and burning. You can see that, without bailing some of those stressors out of the bucket, resources eventually run out. We become less resilient to the effects of stress of our body. That’s when we start to see illness and chronic disease . rear their ugly little heads. Think about Christmas holidays. It’s pretty common for people to get sick right around the holiday season. We’ve got parties and menus to plan, we are dealing with a lot of family and trying to keep everyone happy. We are often financially stressed and, of course, we are ingesting a lot of maybe not so nutritious foods and beverages. That’s a lot of stuff being dropped in our stress buckets at one time – especially if our bucket was already half full! Eventually, things start to slop over the rim and we end up miserable, nursing a cold and just praying for it all to be over.

So back to my absence from the blog. Let’s see how my stress bucket was faring….

I’m preparing for the Holistic Nutrition Board Exam

I’ve just recently joined a networking group that requires me to prepare and deliver a short speech on a weekly basis (This is like a mini pailful of stress added to my bucket every week. Public speaking is well outside of my comfort zone!)

I’m working on managing Hashimoto’s Thyroiditis (an autoimmune disease), which among symptoms like fatigue and lack of motivation, is causing me to lose hair like crazy. Seriously, my cat and are are competing to see who can leave the most hairballs around the house! Not the end of the world, but my vanity would disagree. Definitely contributing to some emotional stress!

I’m a small business owner in an economic downturn, trying my darnedest to make a go of this entrepreneur thing and contribute to our household finances.

We are in the midst of this pandemic – so, like many, I’m feeling a little isolated. I’m also homesick for my Canadian brethren and not knowing when I’ll be able to see family and friends across the border is tough!

Of course, I eat a pretty decent diet (gotta walk the talk), but I’ll admit that some comfort foods started making a frequent appearance on my plate. I got a little TOO into baking grain free scones for a while there.

I try to keep my toxin exposure as minimal as possible by buying organic, using safer personal products and cleaning with Norwex products, but I had been putting in a LOT of screen time between Zoom meetings and scouring social media for all the latest “viral” news.

My sleep has been wonky due to worrying about all of the above!

So there you have it – not a terrible list, but I was starting to feel a little bit of overwhelm. So, I listened to what my body was whispering to me before it began SHOUTING. I had to take the ladle to the bucket and lighten the load before it overflowed. I put the blogging on hold so I could focus on some other, behind the scenes, business stuff. I ditched the homemade treats and refocused on incorporating lots of bright, colourful veggies in my diet. I mixed up my workouts and added in some nice neighbourhood walks with the hubby. I gave myself permission to NOT be a perfect public speaker on my zoom calls and to start to accept that being uncomfortable is part of growth. I’ve been utilizing breathing exercised and getting outside more

Ways to Lighten the Load in Your Buckets

Breathing Techniques – Check out this website for some inspiration.

Tapping – Learn more here .

Reframing – Did you know that the difference between excitement and anxiety often lies in how we interpret them? Find out more here.

Movement – Any type of movement helps drain our stress bucket by promoting feel good endorphins and burning off excess stress hormone (cortisol). Stick with lower intensity activities if your bucket is really full. Overexertion can ADD to the bucket if your system is already taxed.

Getting outdoors – Soak up some sun, breathe some fresh air and connect with nature!

Hydrating – Most people are walking around dehydrated, try to consume half your body weight in ounces of clean, filtered water daily.

Prioritize sleep – Aim for 7 to 8 hours a night.

Take a break from the screens!! Not only can the blue light from our devices affect our sleep, the constant barrage of crazy from social media feeds isn’t doing anybody’s stress levels any favours.

Do your best to avoid toxins in your food products, cleaning supplies and personal products – Some great brands to check out are BeautyCounter, Native and Norwex

Eat a nutrient rich diet – Avoid processed and refined foods and focus on eating ALL the colours of the rainbow.

There’s no way to avoid stress completely – in fact, some stress is good for us. It gives us a sense of purpose and motivation. But everyone’s perception of stress will differ and what is only a “drop in the bucket” to one person may be a tsunami to someone else. So take stock of what is in your stress bucket and, if it’s feeling like it’s getting a little too full – it’s time to put a hole in that bucket, dear Liza. (I REALLY hope someone gets that reference!)

Category: Stress

Tending Your Gut Garden