Three practical steps to support overall health
By Kaley Burns EBS COLUMNIST
“Gut health” is now accepted as the catch-all term for our digestive system. The masterminds behind our digestive process include a variety of enzymes, immune cells, neurotransmitters and a multitude of bacteria. Plus, virtually every other cell and organ is connected to our gut, making the overall health of our brain, cardiovascular system, and immune system significantly reliant on our digestive wellbeing.
The digestive process involves everything between consumption of food and elimination. There are necessary steps for breaking down, absorbing, transporting and eliminating what we consume. Our genetics, environment, nutrition routine, and mind all contribute to our gut health. While there are aspects of digestion that may be impacted by genetics, more often than not, digestive issues arrive from factors within our control; mainly what we eat and our stress load.
Most of us have experienced one or more of the symptoms of a suboptimal digestive system, from gas and bloating to indigestion, constipation and diarrhea. But there are other indirect and less obvious outcomes such as fatigue, mood swings and skin concerns that are reflective of our gut health.
Three simple but powerful things can support better gut health.
Stress management
Stress aggravates our immune response, which can do some significant damage to our gut lining. Over time the weakening of our intestinal lining causes this integral boundary to act more like a sieve. You may have heard of this intestinal permeability referred to as “leaky gut”. When there are significant gaps in our intestinal lining, the whole body is impacted.
Gut balance also has a profound effect on the brain. More than 90% of our serotonin, the hormone that makes us feel happy, is produced in the gut. Food cravings often originate from this connection. This is why psychological stress can negatively affect our digestive health, causing inflammation and emotional eating.
Chewing 20 to 30 times
Chewing increases production of saliva which contains epithelial growth factor, a polypeptide that stimulates growth and repair of epithelial tissue. This means that thoroughly chewing your food supports the integrity of the intestinal lining and nourishes the gut. Chewing your food at least 30 times also forces you to slow down. This brings us to be more mindful as we eat and allows us to savor our food and conversation with tablemates.
After-meal walk
Studies have shown that a simple two- to 15-minute walk after a meal can not only regulate blood sugar but can also support digestion. A post-meal walk can help your food move through you more quickly, which aids in reducing bloating and indigestion. Frequency is more important than the duration. It’s better to take three five- to 10-minute walks per day than one 30-minute walk.
We are still learning the many ways a healthy gut optimizes our overall wellness. If you have a “gut feeling” related to your health, talk to your provider and start improving your body’s wellness.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
