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Gut Health = Your Healthy… let’s talk microbiome

Whether your in to Yoga, Holistic Health, trying to lose weight or just looking to improve your life, it starts in what some call the "first brain," the gut!!


Microbes are all over our body and are most concentrated in our gut. Additionally, everything that is alive on our planet has a microbiome as well. Within our gut, we have hundreds to thousands of different microbes within our gut. The more diverse the microbes the more health there is.


For example, cancer has a microbiome. A person who has low diversity, within the cancer microbiome has a lower chance of survival. Additionally, the individual with the cancer who has lower diversity within their own gut microbiome has a lower chance of survival. The species of microbiomes that are the most powerful for fighting cancer and disease are the exact same ones that help us digest fiber to produce short chained fatty acids, which are the product of fiber degradation by our gut microbes. Fiber is prebiotic and our gut microbes are probiotics and when they come together they create a new compound, short chained fatty acids.


Colon Cancer study in 2018 showed that if you increased your fiber intake after you were diagnosed you had a higher likely hood of survival. Honestly, what they showed was that every 5g of fiber increase led to an 18% higher likelihood of survival. Wild right!


How can we ensure we have a healthy microbiome???

We need to start to adjust our nutritional habits and begin making smarter choices. We should take the path that if the earth produced it, we should eat it. Choose items that are close to nature and avoid highly processed foods! Here are the ways that I do that:

  1. Choose Organic Whole Foods

  2. Try to eat only items that aren’t plastic wrapped

  3. Choose grass-fed pasture raised meat

  4. Eat fermented foods

And here is what you need to avoid:

  1. Seed Oils

  2. Refined Sugar

  3. Refined Flours

  4. Artificial Sweeteners… developed by companies who created pesticides… sucralose is a chlorocarbon, which is what DDT is!

  5. Gluten? Well there is evidence against gluten but I haven't seen enough concrete studies that prove it is gluten alone for gut issues. I think quality always matters the most.


Fiber & Fermented Foods

I do believe it is important for us to add more FIBER to our diet. Americans only eat (average) about 15 grams per day when our ancestors 5x that!! Additionally, fermented foods are great way to add to your health… Here is great breakdown from Well.org:

  • Fermented foods have been through lacto-fermentation, where bacteria turn sugar into lactic acid. Fermentation preserves the food, creates beneficial enzymes and vitamins and makes food more digestible. Studies show probiotics in fermented foods are beneficial to our mental health because they increase bioavailability of mood-regulating B vitamins, magnesium and zinc. Fermentation also helps your immune system by increasing omega-3 fatty acids, lactase and other powerful players that fight off harmful bacteria. (1)


What can you do???

Start adding in foods that can help you change your life by adding fiber and omega-3 fatty acids in to your life!!

  • Raspberries

  • Ground Flaxseed

  • Avocado

  • Onions

  • Garlic

  • Asparagus

  • Broccoli

  • Leeks

  • Salmon

  • Apple Cider Vinegar

  • Sauerkraut

  • Kefir

  • Yogurt

  • Sweet Potatoes

If you are looking for more information and guidance, please contact me at FMFMark@gmail.com for guidance, help and inspiration! Thank you!







SOURCE

1. https://well.org/nutrition/microbiome-diet-foods/


GLOSSARY

Microbes are tiny living things that are found all around us and are too small to be seen by the naked eye. They live in water, soil, and in the air. The human body is home to millions of these microbes too, also called microorganisms.

Some microbes make us sick, others are important for our health. The most common types are bacteria, viruses and fungi. There are also microbes called protozoa. These are tiny living things that are responsible for diseases such as toxoplasmosis and malaria.

https://www.ncbi.nlm.nih.gov/books/NBK279387/

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