Over the past few years I have done a significant amount of research on how to heal my GUT due to my journey with IDB (Inflammatory bowel disease - Crohn’s) and after years of suffering and eventually having life saving emergency bowel resection surgery, I knew I needed to do something to get my life back. While studying nutrition, health and wellness, I was surprised to learn that chronic inflammation is the cause of many chronic diseases and ailments such as arthritis, joint pain, and other autoimmune-related illnesses, and surprisingly whole foods and proper digestion can make a big difference. So while on this journey to calm my Gut and Crohn’s symptoms, I noticed my joint pain was alleviated, and this was wonderful because I could now work out and do things that I love, like bike riding, lifting weights, and hiking without pain. So for anyone who is struggling with low energy, joint pain, headaches, unwanted weight, below are my learnings to a much healthier, happier, and energetic life. Recently there have been a number of scientific breakthroughs in the scientific community that has revealed GUT health is critical to improved energy, improved chronic inflammation, better sleep, and permanent weight loss. “Gut” is the slang word for your entire digestive tract. This includes your stomach, small intestine, and large intestine, and they play an important role in your overall health. Why is the GUT important? On a daily basis, you are exposed to many things that could cause infections and illnesses. Our world is full of viruses, bacteria, mold, parasites, and foreign proteins, and these agents are taken in through your mouth or nose. Your Gut is your first line of defense to root out the bad agents while keeping the good agents needed to nourish and replenish your body. The Gut is also responsible for repairing any damage the bad agents may cause in your bodies, such as inflammation or infection. This process is carried out by your immune system. Did you know that 70% of your immune system is in your Gut? I was surprised to learn this as well, but it makes sense when you understand that the outside world enters your body through your mouth and nose, which is why your Gut is your first line of defense. Now it makes more sense why it is important for your gastrointestinal tract to be healthy and in balance. According to numerous scientists and scientific research, inflammation is at the root of all chronic diseases, and the Gut is the place to start. Why Intestinal BACTERIA is important, and what happens when it is out of balance? Usually, Bacteria are looked upon negatively, but flora (the good bacteria) are a natural part of the digestive tract, and they help keep the bad bacteria in check. They are also critical for many other important bodily functions. Lactobacillus acidophilus and bifidobacterium are two bacterias you may be familiar with because of their presence in yogurts and probiotic supplements and subsequently have been highly marketed as a part of a healthy diet. What causes gut imbalances? Things like antibiotics, antibacterial wipes, cleansers, hand sanitizers, and other toxins can play a role in causing gut imbalances, but the important point to be aware of is an imbalanced gut can cause many health problems such as constipation, bloating, diarrhea, gas, abdominal discomfort, reflux, and indigestion to name a few and a part of the healing process is making sure you have enough beneficial bacteria. What’s the Immune System got to do with it? Researchers have been looking at bacteria that live in the Gut and how they grow, develop, and help our immune system function properly. It seems that gut flora plays a significant role in early infancy helping your immune system develop properly and in the right balance. Good bacteria also stimulate the production of protective antibodies, which are one of the main defenses in the Gut. It strengthens all the cells that line your digestive tract (i.e., intestinal lining), keeping them healthy. The intestinal lining helps prevent the food you eat and the outside toxins in your intestines from getting into your bloodstream, exposing to the rest of your body. What is LEAKY GUT? The intestinal lining has cells that stick together to form a protective barrier that is hard to penetrate. On top of the protective layers is a mucous layer that is also an important part of the barrier that helps protect your body from bad things passing between your intestine and the rest of your body. When the barrier is weakened or compromised, you get a condition called leaky gut syndrome. I’m sure you have heard of Leaky Gut Syndrome. If not, here’s how Dr. Susan Blum, MD, MPH defines Leaky Gut Syndrome, “ When the mortar in the gut lining breaks down, cracks occur between the cells and food particles and bacteria leak into your bloodstream.” Over time chronic exposure causes the immune system to overreact, and it starts to malfunction, putting you at risk for autoimmune diseases. Below are a few things that cause leaky gut syndrome: * Antibiotic use multiple times over multiple years, but taking them one time can take your Gut out of balance * Acute physical or emotional trauma such as surgery or poor food choices * Chronic stress * Infections or exposure to traveler’s diarrhea or a parasite * Chronic dysbiosis (imbalances between the type of organism in the natural microflora present in the Gut) * (NSAIDs) Non-steroidal anti-inflammatory drugs, medications such as ibuprofen * Alcoholism Many people think they don’t have Leaky Gut because they don’t have any digestive symptoms. But it is possible to have leaky Gut with no digestive symptoms, but instead, you might feel your hands and or feet swell up after a meal or muscle tightness and stiffness in the morning, or you might have brain fog after eating certain foods. These symptoms are a result of systemic inflammation. What can you do to IMPROVE your GUT health? TIP: Restore and maintain your Gut by using food as your Medicine and pharmaceutical grade supplements to treat Gut Imbalances (Dysbiosis) Did you know that the molecules in your food can tell your cells how to behave? Nutrigenomics is the process of identification and instruction, and food tells your cells when they should produce inflammation or when your immune system should defend your body against infection. Interesting, right? Perhaps, we should choose foods based on how it impacts our cells, not how many calories it has. All food contains a combination of protein, carbohydrates, and fats, along with vitamins and minerals. Plant foods contain an important compound called phytonutrients that are potent cell stimulators, but often even healthy food can have bad things on them such as bacteria, mold, pesticides, toxins, and antibiotics used in animal products. Adding supplements to a healthy diet can help. In addition, fast-foods and processed foods are full of gluten, sugar, trans-fats, and preservatives that wreak havoc on your system. The most deadly threat to your immune system is sugar. A diet containing processed sugar is associated with increased inflammation and immune cell impairment. Although sugar has not been directly related to autoimmune disease, there is a significant amount of research on sugar and the impact it has on the immune system. Now that we have talked about the downside of eating a poor diet full of fast-foods or processed foods let’s talk about foods and nutrients that you should eat. Whole Foods such as Phytonutrients (fruits and vegetables) which contain lutein, lycopene, and resveratrol, to name a few. Research, as shown, the resveratrol can activate what is called the longevity gene inside the cells, helping you to live longer and healthier — eating the good fats “essential fatty acids” omega-3 and omega-6 because your body can’t produce these types of fats, so you need to supplement your diet. The most common sources are fish. Wild Salmon, sardines, nuts, seeds, and leafy green vegetables. Other healthy fats are saturated fats such as avocados, coconuts, and ghee (clarified butter). Lastly, Vitamin D, Selenium, and Zinc are important nutrients and minerals that should be added to supplement a healthy immune system and are recommended by most medical doctors and health and wellness professionals I hope you found this article helpful. Let me know if you would like more articles on healthy eating and gut health. Dr. Darlene Thomas, MCHC, CHC Self-Care, Self-Love Sources: The Microbiome Diet - Dr. Rapheal Kellman, MD Gut Matters: 4 Ways to Optimize Your Digestion to Boost Your Second Brain and Improve Your Mood - Dr. Karen Wolfe, MD The Immune System Recovery Plan - Dr. Susan Blum, MD, MPH The Plant Paradox - Dr. Steven Grundy, MD