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Gut Health – 12 Strategies for Reducing Inflammation, Depression, Acne and More

1:48 pm by Seeking Joyful Simplicity Leave a Comment

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A Healthier Gut,  A Healthier Life

This is the second post in a series. For the first post, read here. In today’s post, I want to share strategies to heal the gut. Science is connecting our digestive system to many chronic conditions, including:

  • Weight gain
  • Inflammation
  • Depression, anxiety, and mood swings
  • Insulin resistance – pediabetes, diabetes
  • Thyroid problems – hypothyroidism, Hashimoto’s, and Graves disease
  • Menstrual cycle problems
  • Autoimmune problems
  • Frequent infections
  • Skin conditions:
  • Acne
  • Rosacea
  • Eczema
  • Dermatitis herpetiformis (gluten rash)

There is a lot more going on in our digestive system than the breaking down of food and absorbing nutrients. And even if we do not have the typical symptoms of constipation, diarrhea, or indigestion, our gut health may be compromised.

Certainly there are treatments and medications for all of these conditions, but our medical system frequently addresses the symptoms, not the causes. All of the above conditions are symptoms of deeper issues, and by addressing the health of our digestive system, we are addressing the root cause.

I am not suggesting you stop taking your metformin or antidepressant. What I am suggesting is making changes that support a healthy digestive system.

We are taught to believe that our health problems can only be fixed by “the experts”. Or with complicated treatments, and sophisticated prescription medications. But we can see significant improvements in our health!

Many of these strategies are simple things you can do today.

Personal Experience

I am no expert on gut health, but I do want people to live their best, most healthy, vibrant lives. I learn best through reading and research, then applying what I learn using a realistic, practical approach. We are all on a different journey. My hope is to educate and inspire. And so I share the following to offer encouragement.

Eczema and Probiotics

Two of my children developed eczema last year, not something either I or my husband had ever experienced. My oldest started treatment from a dermatologist, using expensive topical creams, and still his eczema was sometimes so severe his skin would bleed. We were experimenting with diet strategies and we added a probiotic to his daily routine. Within a short time, he saw significant improvements. But when he ran out for several weeks, his eczema flared again. We restarted the probiotic and the eczema improved.

My youngest also experienced a dramatic improvement in her eczema when we added probiotic-rich food sources to her diet. The itchy eczema used to be over both eyes with large, thick patches on her elbows. Now she regularly eats raw sauekrauts, kefir, and other fermented foods, and her eczema is almost completely resolved.

Gluten, Inflammation, and Acne

I have suffered from adult acne off and on for over twelve years, and I have been unable to find anything to offer significant relief.

Last year I attended a seminar with Dr. Patricia Powers, functional medicine specialist and endocrinologist. Her topic was about Leaky Gut, which sparked my interest and research. Eventually I decided to experiment with avoiding gluten in my diet. Immediately my acne began clearing, and as long as I avoided the gluten, my face was blemish-free. Within two days of consuming gluten, the acne would return. Now I am in the process of shifting to a completely gluten-free existence. Acne is merely a symptom of the deeper condition of compromised gut health, and I am learning to appreciate the message my body so clearly sends.

Simple Skin Care Science has some excellent resources on How to Get Rid of Acne  and Acne Diet: A Free Comprehensive Guide to Nutrition and Skin. 

Fermented Foods, Probiotics, and Mood

Depression and Seasonal Affective Disorder are part of my history. On three separate occasions during my adult life I experienced a deep depression, and found relief through anti-depressants. Although I have been happily medication-free for several years, I still keep a watch out for the signs and symptoms, especially during the dark months of winter. Last year, I started including a variety of raw fermented foods in my daily diet. Although I had eaten fermented foods before, they had never been a consistent part of my diet.

Not long after I started including them daily, I noticed a shift in my mood. It was later, when researching the connections between the gut microflora and their influence on neurotransmitters, that I understood the link between fermented foods mood.

These are my experiences, and although the changes I made were small, the results were noticeable.

I am confident others can experience similar changes. What can you do to improve your health?

Strategies for Improving Gut Health

I offer two main strategies for improving the health of your gut. First, focus on Reducing Harm. This involves some dietary and lifestyle changes.

The second strategy is to Increase Beneficials. This means adding more of what supports the health of our digestive system.

All of these strategies benefit not only the health of your gut, but your overall health and well-being. In other words, what’s good for the gut is good for you!

Of course, making lifestyle and diet changes can be difficult and challenging. If this seems overwhelming to you, try not to do too much at once. Pick a few things to start with and work on those, gradually adding more changes over time. I can tell you from personal experience, even small changes can make a big difference.

Reduce Harm

  1. Reduce as much as possible over the counter medications that damage your gut microflora and the integrity of your intestinal barrier – antacids and NSAIDs
  2. Reduce your intake of Inflammatory foods – refined sugars, corn, rancid oils (found in fast foods and packaged foods), trans fats, alcohol, artificial sweeteners
  3. Reduce your intake of Gluten – if you think you may be sensitive, start reducing your gluten intake and see if you notice a difference
  4. Reduce exposure to dietary toxins – food dyes, chemical preservatives, herbicides, pesticides, and hormones in your food – buy organic as much as possible
  5. Reduce exposure to BPA and other endocrine disruptors (For more information on endocrine disruptors)
  6. Reduce Stress – staying mindful, slowing down, evaluating your priorities, avoiding toxic people and relationships, and learning to let go without guilt  

Increase Beneficials

  1. Increase anti-inflammatory foods (see below for more information)
  2. Increase intake of probiotic-rich foods (Make your own delicious probiotic foods at home, check out Corina’s class for easy recipes and demonstration videos)
  3. Increase intake of prebiotic foods that feed the healthy bacteria (garlic, onion, banana, leeks, asparagus, and bitters)
  4. Use bitter foods and herbs to stimulate digestion and the parasympathetic response to help us “rest and digest”
  5. If life is too overwhelming, seek help through family, friends, church, or work-supported assistance programs
  6. Spend time in nature

Above all, remember to treat yourself with love and compassion.

I want to give you more detail on the anti-inflammatory foods, probiotics, and bitters.

Anti-inflammatory Foods

While some foods promote the body’s inflammatory response, (rancid oils, refined sugars, and trans fats), other foods help reduce the inflammatory response. These foods are closest to their natural form and include:
– Green leafy vegetables
– Celery
– Beets
– Broccoli
– Blueberries
– Flax seeds
– Many culinary spices including ginger, tumeric, cinnamon, and clove
* See Dr. Mercola’s article on anti-inflammatory foods and spices

Fermented Foods and Prebiotics

The highly convenient, processed foods that have taken over our lives are part of a sterile food system. Unfortunately, as we abandoned the traditional foods our ancestors enjoyed regularly, we gave up many living foods that offer beneficial enzymes, bacteria, and yeasts.

Before refrigeration, fermentation was one process of preserving foods, and was used throughout the world. Fermented foods such as kefir, yogurt, sauerkraut, miso, kimchi, kombucha and more all contain living organisms that become a part of our microflora. As I wrote about in Part One of this series, these microorganisms benefit us in many ways including:

  • improved digestion and nutrient absorption
  • nutrient synthesis (like vitamin K)
  • improving symptoms of depression
  • reducing inflammation
  • influences on our immune system
  • preventing pathogens from colonizing the digestive tract
  • a role in metabolic diseases, including diabetes and obesity

Fermented foods can be bought at most grocery stores, but you can also enjoy making your own ferments at home. My friend Corina, from Marblemount Homestead offers a self-paced fermentation class with ebooks, recipes, and great videos to help you start fermenting at home. Here’s her short introductory video:

https://static.secure.website/wscfus/8950609/2276569/fermentation-class-invite-BL.mp4

Bitters

There is one more subject I want to share about digestive health. The idea of using bitters – bitter foods like arugula, watercress, endive and mustard greens, or bitter herbs like dandelion, gentian root, and yellow dock to support digestive health.

Bitters offer many health benefits, including their ability to stimulate the digestive process. Bitters are best when taken just before or at the start of a meal, and help us by increasing the digestive secretions – saliva, bile production in the liver (supporting fat digestion and absorption), digestive acid and digestive enzyme secretion, and insulin from the pancreas.

In addition to supporting digestion, bitters stimulate the parasympathetic nervous system response. The parasympathetic system allows us to recover from stress, relax, and digest.

And finally, bitters are typically high in a polysaccharide called inulin. Inulin is an excellent food source for the healthy bacteria in our guts.

Bitters can be part of a healthy diet. If the bitter flavor is not a part of your current diet, start slowly. Once you grow accustomed to the bitter taste, you might start to enjoy it. Another way to enjoy the benefits of bitters is to make your own bitter tincture. Tinctures can be taken in drop doses before or after a meal, and offer the same benefits as the bitter foods. Rosalee de la Foret has a great recipe you can see here. I make my own bitter formula using ingredients from my garden and kitchen – dandelion and burdock roots, dried orange peel, cinnamon, vanilla and clove.

Summary

Our bodies are amazingly sophisticated. Modern medicine has for decades been deconstructing the body systems in order to better understand their functions. But now we are moving toward a more holistic view. Everything in nature is connected, and so it is within our bodies.

Over time, our food choices and habits can make us sick, or make us well. As the wise and great Greek physician Hippocrates proclaimed, “All disease begins in the gut.”

~ Michelle

Resources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4670985/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2570116/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3038963/
http://www.ncbi.nlm.nih.gov/pubmed/26598580

 

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Filed Under: Health and Wellness, Simple Food Tagged With: depression, gut health, weight loss

Gut Health, Depression, Anxiety, Weight Loss, and More – Part One

9:29 am by Seeking Joyful Simplicity 1 Comment

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Depression
Anxiety
Eczema
Acne
Psoriasis
PMS
Diabetes
Rheumatoid Arthritis
Weight Management
Chronic Fatigue

What if we could drastically improve our health, our immune system, and even eliminate anxiety and depression simply by making small changes that affect the health of our gut? Current research is examining this idea, and there is strong evidence that the food choices we make affect the health of our digestive system.

Does the health of our digestive system really influence such a variety of seemingly unrelated problems like eczema and anxiety? Are “Gut Health”, “Leaky Gut”, Fermented Foods, and Probiotics just current fads?

I was curious, and wanted to know more, so I’ve been reading the research and taking courses on these topics, examining the science behind these popular claims. What I discovered amazed me.

I want to tell you that the health of our digestive system has a powerful effect on nearly every aspect of our well-being. Yes, I was skeptical at first, but the more I looked at the past and current research, the more fascinated I became. And of course, as a dietitian, I understand that ultimately food is our medicine, and our poison. 

What does “Gut Health” mean exactly?
Heartburn, indigestion, bloating, constipation, and diarrhea are the typical problems we associate with digestive system problems.

But the health of the digestive system goes beyond relieving these common symptoms.

In this Two Post series, we will talk about the ways our digestive system influences so many different aspects of our health, and the basic steps we can take to heal our gut, and ultimately, our health.

How does the Gut Become Unhealthy?

It’s important to understand, even with a good diet, we may not have a healthy digestive system.

Modern lifestyle and environmental influences on our digestive system include:

  • Medications like antibiotics, NSAIDs, and steroids
  • Infections
  • Diets high in refined sugars and carbohydrates
  • Diets low in fiber
  • Environmental toxins such as pesticides, herbicides, BPA, and similar substances
  • Chronic stress – physical, emotional, and psychological

 The Gut – More Than Digestion

As a graduate student of nutritional sciences, I enjoyed studying anatomy and physiology, biochemistry, and the science of nutrition. In my last year of graduate school, we approached the body systems from a medical nutrition therapy strategy. We studied each body system as a separate entity (cardiovascular system, immune system, nervous system, etc.) and reviewed the nutritional therapies for treating illnesses for each of these systems. Of course, this is a reductionist approach, and does not address the sophisticated ways in which the body coordinates functions across various systems. For example, the effects of chronic stress on heart disease are well-documented.

Science is beginning to better comprehend the synergistic ways the body systems function. And this understanding has led to more research into the many ways the digestive system is intimately linked to all the systems of the body.

The gut dose so much more than digest and absorb nutrients! Research is looking at the ways the digestive system is connected to:

  • Mental health – including depression and anxiety
  • Autoimmune disorders – type 1 diabetes, rheumatoid arthritis, allergies
  • Skin disorders – eczema, psoriasis, and acne
  • Metabolic conditions including type 2 diabetes and obesity

Let’s talk about some of the ways the health of our digestive system affects so many aspects of our overall health, starting with depression and anxiety.

The Gut – Brain Connection – Depression and Anxiety 

RainyTrail

Can healing your gut relieve anxiety and depression?

In her ground-breaking new book, A Mind of Your Own, Dr. Kelly Brogan presents research, past and present, demonstrating the connections between digestive health and the common symptoms of depression and anxiety.

Scientists understand the digestive system contains an amazing number of neurons that are able to send and receive messages to and from the brain. There are predicted to be over 100 million neurons lining the digestive system, and these neurons do more than manage our digestive processes. Scientists are referring to this extensive collection of neurons as our “second brain”. What is the significance of this “second brain” within our digestive system?

The majority of our mood-related hormones and neurotransmitters, including serotonin, dopamine, and endorphins are not produced in the Central Nervous System brain. These important neurotransmitters are produced in the gut.

The neurotransmitters produced in the gut are responsible for:

  • Feelings of happiness
  • Clarity in thinking/reducing “brain fog”
  • Reducing anxiety and depression
  • Diminishing pain

In other words, our digestive system is an integral part of how we process emotions, and the gut has a powerful influence on our moods and emotional states. Ever had a “gut feeling”? Science shows there is definitely something going on there!

Gut Permeability and the Immune System

Leaky Gut Syndrome

The digestive system is the largest boundary between the environment and us, even greater than our external skin surfaces. There is only a single layer of cells between our digestive tract and the bloodstream. The small intestines have the complicated and sophisticated task of moving nutrients from the intestines into the bloodstream and simultaneously keeping bacteria, toxins, and wastes out of the blood.

Between the epithelial cells that line the intestinal tract are junctions that open and close, allowing the absorption of appropriate-sized substances. These junctions between the epithelial cells can become too permeable, or “leaky”, allowing the absorption of unwanted particles. These unwanted particles cause an immune response, and leading experts are now identifying the links between gut permeability, chronic inflammation, and autoimmune disorders such as celiac disease, type 1 diabetes, multiple sclerosis, and rheumatoid arthritis.

The condition of increased gut mucosal permeability is commonly called “Leaky Gut”, because it allows unwanted substances to “leak” into the bloodstream. Symptoms of leaky gut may include: 

  • Weight gain
  • Inflammation
  • Insulin resistance – prediabetes, diabetes
  • Thyroid problems – hypothyroidism, Hashimoto’s, and Graves disease
  • Menstrual cycle problems
  • Autoimmune problems
  • Frequent infections
  • Skin conditions:
  • Acne
  • Rosacea
  • Eczema
  • Dermatitis herpetiformis (gluten rash)

Although it was previously believed the autoimmune process remained ongoing once activated, recent evidence indicates these conditions can improve or be reversed. Diet and gut health are an important part of this process.

Gluten and Zonulin

Zonulin is a protein in the body that functions to adjust the tightness of the connections between the epithelial cells of the small intestine. Patients with autoimmune disorders demonstrate larger quantities of zonulin, and increased spaces between epithelial cells (a “leaky gut”). Studies show that when gluten intake is reduced or eliminated, zonulin levels decrease, and the barrier between cell walls tighten. Researchers are examining the potential to decrease a number of autoimmune disorders with reduced dietary exposure to gluten.

Not everyone develops leaky gut or autoimmune disorders when exposed to gluten. Scientists believe there is likely a genetic disposition to developing leaky gut and autoimmune disorders in response to gluten.

Leaky Gut and Autoimmune Disorders

Approximately 75% of our immune system is contained within the digestive system, and the health of our gut has a huge impact on our immunity.

There are between 90-100 different known autoimmune diseases, and another 40 diseases suspected of having an autoimmune basis. The number of autoimmune diseases is on the rise, and autoimmunity is the number two leading cause of chronic illness.

The seriousness of leaky gut and the influence on chronic and acute disease is undergoing intense research. As the evidence grows linking diet, lifestyle, and environment to the health of the intestinal mucosal lining, we will gain more insight into strategies for improving our health through dietary choices. In my next post on gut health, I will offer strategies you can use to decrease the effects of leaky gut.

Gut Microflora

Raspberry Kombucha

It has long been known that an extensive microbial world exists within our digestive systems. Originally, this was understood as a passive relationship – we give shelter and nourishment, and the microorganisms, when kept in balance, cause no harm. But our understanding is continually expanding, and we now know the microbial population within our digestive systems is essential to our health and well-being.

Our intestinal microflora is both inherited from our parents and obtained from our environment. But it does not remain static. Diet, medications, and environment cause ongoing changes to the microorganisms living within our body.

Maintaining a healthy population of microorganisms within our digestive system is linked to:

  • improved digestion and nutrient absorption
  • nutrient synthesis (like vitamin K)
  • improving symptoms of depression
  • reducing inflammation
  • influences on our immune system
  • preventing pathogens from colonizing the digestive tract
  • a role in metabolic diseases, including diabetes and obesity

Supporting a healthy population of microflora can improve our health in significant ways, including our ability to absorb nutrients, improving our anxiety and depression, reinforcing our immune system, and supporting a healthy metabolism. Fortunately, strategies for promoting a healthy balance of microorganisms are the same for improving our general health.

In my next post, I offer simple strategies to improve the health of your digestive system, including ways to support a balanced and thriving population of gut microorganisms.

Questions

There is a lot more going on in our digestive system than simply breaking down food and absorbing nutrients. Some of the questions I considered when researching this subject:

  • If we don’t have symptoms of indigestion, constipation, etc. – how do we know if our gut is healthy or not?
  • If gut health is so critical for our overall wellness, how do we make sure ours is healthy?
  • Is it hard to maintain a healthy gut?
  • What can we do?

Do you have questions? I would love to hear them.
Please let me know, either through the comments or by email: seekingjoyfulsimplicity@gmail.com

And if you know someone who might benefit from this information, please share using your favorite social media.

Let’s continue this important conversation in tomorrow’s post.

Gut Health, Depression, Anxiety, Weight Loss and More – Part Two

Tomorrow I will share strategies to:

  • Reduce leaky gut
  • Reduce inflammation
  • Promote healthy gut microflora

Changing your gut might change your life.

~Michelle

Would you like to make your own fermented foods at home, but feel overwhelmed? Corina from Marblemount Homestead will guide you through the process of making your own Greek Yogurt, Sauerkraut, Beet Kvass, Kombucha, and No Knead Bread. Corina’s simple step-by-step instructions and her fun videos show you how fun and easy fermenting foods at home can be.

You can learn more about Corina here.

Corina’s one-minute course introduction video:

https://static.secure.website/wscfus/8950609/2276569/fermentation-class-invite-BL.mp4

References:
Dr. Kelly Brogan, Massachusetts Institute of Technology, MA BS in Brain and Cognitive Science/Systems Neuroscience, http://kellybroganmd.com/what-you-dont-know-about-depression/

Zonulin, regulation of tight junctions, and autoimmune diseases – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3384703/

Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines – http://www.ncbi.nlm.nih.gov/pubmed/16635908

Allergy and the gastrointestinal system – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

The Intestinal Immune System – http://gut.bmj.com/content/30/12/1679.full.pdf

Gut bacteria’s influence on our immune system http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359909/

Intestinal permeability – a new target for disease prevention and therapy – http://www.biomedcentral.com/1471-230X/14/189

Role of the gut microbiota in immunity and inflammatory disease – http://www.nature.com/nri/journal/v13/n5/full/nri3430.html

The gut microbiota shapes intestinal immune responses during health and disease – http://www.nature.com/nri/journal/v9/n5/full/nri2515.html

Frontiers in Bioscience 14, 5107-5117, June 1, 2009 – The gut microbiota ecology: a new opportunity for the treatment of metabolic diseases? – http://download.bioon.com.cn/upload/month_0909/20090915_c43574b81cb378d099b2PwbGpZyktHrn.attach.pdf

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Filed Under: Health and Wellness Tagged With: depression, depression and gut health, fermented foods, gut health, gut health and weight loss, healing your gut, leaky gut

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Hello and welcome! Seeking Joyful Simplicity is about creating space in your life for the things that matter most - abundant health, joy, and contentment. With a holistic approach focused on self-reflection, simple foods, and herbal support, I offer a practical approach to living with purpose and vibrant health. Want to learn more? Start here…

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The information provided here is not intended to replace professional medical advice and care. It is simply my perspective for you to consider as you make good choices for you and your family’s health. The use of herbs is a time-honored approach to strengthening the body and maintaining health. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, you should take herbs with care. The information provided has not been evaluated by the FDA and is not meant to diagnose any disease, nor is it intended to treat, cure, or prevent any disease. Seek the support and care of a physician and/or complementary care practitioner you trust, and above all, listen to and trust in yourself. Be well! Seeking Joyful Simplicity is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by linking to Amazon.com and affiliated sites. Amazon offers a small commission on products sold through their affiliate links. Each of your purchases through their links supports us at no additional cost to you. For more information - visit our privacy and disclosure page

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