Rituals: The Gut Microbiome
They out number your cells ten to one, all together weighing over three pounds, can change based on diet in as little as three days, and comprise of an estimated 35,000 strains of bacteria…what is it? A monster? No, your gut microbiome--our wellness ritual's 'beloved monster within.'
We have an entire ecosystem inside of our gut that is working to keep us functioning and thriving. The frontiers of scientific research on how much these microbes impact our lives is incredibly fascinating and, at some points, unsettling. I write this because at times while studying the gut microbiome and its impact on our overall health, including mental health through the gut/brain axis, I begin to wonder if we are more microbes than *human*. Also, looking at these critters under a microscope, well they look like the “the thing” or “the blob.”
Regardless of some unsettling facts, the heath of the gut microbiome is intrinsically related to our overall health and vitality. Many aspects of our lives can negatively impact the microbes by depleting the good and flourishing of *bad* gut bugs that can lead to all sorts of health issues, like dysbiosis and IBS to name a few. A high sugar diet, antibiotics, poor sleep, too much alcohol, and stress (I know, this is just a normal a Tuesday for most of us) can lead to an unhealthy microbiome. But we can do plenty of things to support these beloved monsters within our gut, growing the good bacteria and minimizing the bad.
Feeding the Microbiome
Your diet is a great place to start, especially with eating foods rich in probiotics (helpful strains to join and develop a healthier internal ecosystem). Examples of food to help populate the microbiome are: kimchi, tempeh, raw pickles, olives, miso, yogurt (organic/no sugar added), etc..
Additionally, by consuming prebiotics, we can provide the food that grows the good microbes. Prebiotics contain a fiber that actually ferments in your gut, as we *alone* cannot digest this fiber. The only way to digest the fiber in prebiotics is through a strong and healthy microbiome.The good gut bacteria feed off this fiber to thrive. Prebiotics can be found in artichokes, quinoa, asparagus, chicory root, amaranth, etc..
Limiting Stress
By limiting stress, you can help support a thriving microbiome. I bring up stress management tools often through the member posts and the Literary Gastronomy IG. For example, the questions from this month’s meditation on befriending what we may consider to be our “monster-like traits” helps with limiting our stress.
When does the monster/s often appear?
What do they truly want, desire, and need?
When did the monster first appear to you?
Who has seen this monster, only you or loved ones?
How does the monster treat others, how does the monster treat the reflection in the mirror?
If your monster could do one thing that wouldn’t harm you or someone else, what might they do?
Scream, cry in the shower, write a letter and burn it, dance wildly to loud music?
What would happen if you let the monster have that non-harmful need when it next appeared?
When we do not suppress emotions and thoughts, we begin to live more authentically which creates more internal peace (this actually activates of our parasympathetic nervous system, which is connected to the microbiome though the Vagus Nerve). Breath-work is also key. Continue to work without judgement on the beloved monster/s within and check back through previous posts to work with stress management tools to help support your gut, as well as your mental health.
To Supplement or Not to Supplement
As for antibiotics, I was trained in and take an integrative approach. Integrative most simply means a balance of using traditional medicine and altnerative medicine. As someone who lives with chronic health conditions, I intimately know how critical antibiotics can be for not only thriving, but surviving. But, balance…I also know that it does quite a number on the health of my microbiome when I do have to take antibiotics. The irony here is the gut microbiomes' role in immune health, so restoring the gut after antibiotics is critical for recovery and strengthening immune response. For this, I typically suggest to take a synergetic pre-probiotic supplement.
My clients know I am very sensitive about suggesting supplements. We are typically over-supplemented (and medicated) on things we need to simply be getting from our diet. We are also “sold” a lot of supplements that have questionable research and cures. But it is hard to consume enough pre/probiotic, let alone enough to restore our microbiome from things like too much sugar, poor diet, stress, and antibiotics.
For the last decade, I have been taking a probiotic supplement, to support my immune health. As I learned more and more about the connection of overall health to the health of gut microbiome, I began to take better quality pre/probiotics. This journey of finding higher quality supplements led to me take and then begin to Partner with Seed.
Seed created the Daily Synbiotic, a prebiotic and probiotic supplement for adults (the also launched one for kiddos recently too). The scientific integrity of this company is convicting, with a scientific board made up of renowned scientists, researchers, researchers and doctors from fields of microbiology, immunology, genetics, etc.
The strains selected for the DS-01 are derived from research and data gathered through academic institutions and global partners. The companies ethos stretches beyond healing our gut, it too focuses on the health of the environment with sustainable and compostable material, as well as outreaches of SeedLabs to support parts of the ecosystem impacted by human activity, like the coral reef.
In addition to eating a diet rich in brightly colored fruit and vegetables, try to incorporate more pre/probiotic rich foods in your recipes as a challenge this week. Also focus on the quality of your sleep and limiting stress as possible.
In this month’s challenge of learning to love our “beloved Monsters within” like the microbiome, consider if Seed DS-01 is a good addition to your daily health routine. You can use my code LGNORTH for 15% off your first month’s supply (order link embedded). I feel deep confidence in my partnership with Seed and recommend this supplement without hesitation. Yet, you are your best healer, trust your gut instinct (that is unless you have too many bad bugs in your microbiome, then maybe trust me on this one).
Be good,
Amanda
