click here to book your spot

Begin Again 

RIVER NORTH + HOXTON STUDIOS 
 NOW OPEN

find your way home and begin again. 

Jun 11, 2019

The Importance of Gut Health & How You Can Support Your Gut Microbiome

We hear a lot about gut health and our gut microbiome. But what does it all mean? Does it matter? How do we know if there’s a problem with our gut in the first place? Over the years there are several things that can contribute to an imbalance in our gut. Everything from mood swings and skin issues to digestive problems and allergies can all stem from an unhealthy gut. We want you and your gut to be happy and healthy, so we asked Dr. Dina Pavilonis of Green Circle Wellness to help explain why gut health is so important, what we can do to support it and clarify some misconceptions with regards to our gut.

 

 

What we love about Dr. Pavilonis and her practice is that they don’t just treat people’s systems – they get to the root cause (yay for functional medicine!) And when you find out how many things can affect your gut, you won’t be surprised to find out why a gut imbalance is the cause of several common symptoms that are typically ignored in traditional medicine.

 

Why is gut health so important?

 

Your gut is like its own eco system and the “gut microbiome” refers to the microorganisms living in your intestines. There’s good bacteria and bad bacteria and of course we want as much of the good bacteria as possible and no bad bacteria. There can also be other bad things that arise in your gut like parasites, candida, fungus, etc. It sounds scary, but thankfully these things are treatable. Of course you’d want to treat any bad guys living in your gut ASAP (surely Dr. Pavilonis can help you with that!)

 

Dr. Pavilonis tells us that 70% of your immune cells originate in your gut so your gut microbiome plays an especially important role in overall wellness. She says “the bacteria in your gut microbiome educates and trains your immune system, and produce essential vitamins like B12, folate, and vitamin K. Even your mood can be influenced by your gut microbiome. 90% of your neurotransmitters including GABA, Dopamine, and serotonin are produced in the gut.” So basically a healthy gut means a happier you!

 

What are the most common symptoms that stem from poor gut health?

 

We mentioned some of them earlier but there are many symptoms we might brush off as nothing that stem from an imbalance in the gut. And if we don’t brush them off, a traditional doctor might. Although symptoms like allergies or acne may not be concerning at first, there are serious long-term effects that can occur when you don’t take care of your gut.

 

The most common symptoms Dr. Pavilonis sees in patients with poor gut health include: changes in mood mood (anxiety, depression, sleep issues), skin (rosacea, eczema, dermatitis, acne, psoriasis, fungal infections), neurological disorders (from “brain fog” to dementia, Alzheimer’s disease, migraines), hormone imbalance (estrogen/progesterone disorders, thyroid, adrenal, diabetes, etc.), autoimmune diseases, allergies, asthma, chronic fatigue syndrome, obesity, osteoporosis/arthritis, liver disease, etc.

 

 

Who would’ve thought that the microorganisms in our intestines had such a large impact on pretty much everything in our body? Interesting stuff!

 

What are some of the things that negatively impact your gut?

 

There’s a number of things that your gut microbiome does not like. Dr. Pavilonis shares some some examples that include: not eating a wide range of foods, inadequate Prebiotic consumption (we’ll get to Prebiotics later!), excessive alcohol consumption, high stress, lack of sleep and not exercising.

 

Thankfully here at TSB, we can help with a few of those things – exercising and destressing on the mat to be specific – so we have you covered part of the way. However, with so many factors contributing to gut health, there’s a lot to consider here. And unfortunately it’s rosé season so limiting alcohol consumption might be a little difficult these next few months. As with anything in life, though, it’s all about balance. You have to do what makes you happy but it’s important to take care of yourself, listen to your body and do what makes it feel good.

 

What foods help support a healthy gut?

 

Now that we know what not to do, what exactly should we do? At least when it comes to diet, there’s a variety of foods that make your gut happy. Dr. Pavilonis recommends fermented foods like Kimchi, sauerkraut and tempeh as well as prebiotic-rich foods like asparagus, bananas, chicory, garlic, Jerusalem, artichoke, and microgreens.

 

 

Incorporating a probiotic supplement as well as including these gut-enriching foods are just a few of the ways you can get your gut microbiome in a better place. But know that everyone is different. If you’ve lived a life of high stress, lack of sleep and a few more cocktails than you’d like to admit on the daily then it will take longer for you to heal your get then let’s say someone who has always exercised regularly and eaten a variety of organic, non-GMO foods. Simply knowing what’s helping and not helping your gut is the first step to getting it all back in check.

 

What is leaky gut syndrome and what can we do to prevent / treat it?

 

If you’ve read anything about gut health, chances are you’ve read about Leaky Gut Syndrome (and if you haven’t, no worries…we have Dr. Pavilonis are to fill you in!)

 

“The leaky gut story begins in a very important organ: your small intestine. The small intestine is so important because most of the vitamins and minerals in the foods you eat are absorbed there. In order for the vitamins and minerals to be absorbed, the small intestine contains microscopic pores so the nutrients can be transferred into the bloodstream. Once transferred, the nutrients are then shuttled and deposited all around the body by the blood.

 

The wall of the intestine is considered a semipermeable. This means the pores only allow certain things to enter the bloodstream and block other things from entering the bloodstream. For instance, specific molecules and nutrients are allowed to pass through but toxins and large undigested food particles are blocked.

 

The problem with leaky gut is it causes the pores in your intestine to widen. When this happens, the undigested food particles and toxins that are supposed to be blocked are allowed make their way into the bloodstream. Because these items are not supposed to be in the blood, they cause the immune system to go into attack mode, which can often lead to allergies.

 

To help prevent leaky gut it’s important to eat organic, non-gmo, diverse fresh produce, limit sugar, dairy and gluten (the most pro-inflammatory foods), avoid alcohol, take plant based multivitamins, probiotics, avoid medications like antibiotics, NASAIDs, Accutane, etc.”

 

 

Leaky Gut Syndrome has become a more common issue due to poor habits and letting the imbalance in the gut micriobiome go on for too long. Yeah, you might not want to hear that you should avoid gluten, sugar and dairy because you love bread, ice cream and cookies (who doesn’t?) Thankfully there are great cookbooks and resources out there where you can still get the satisfaction without messing up your gut health (one of the many reasons we love Bites By Mia!)

 

How important are prebiotics and probiotics? Should we be taking both?

 

Dr. Pavilonis tells us that “Probiotics are bacteria that live in your body naturally and help your intestines break down food.” Because of all the stress we’ve put on our bodies over the years, we might not have enough good bacteria occurring naturally to keep our gut healthy. To help with this, you can take probiotic supplements which are the same or similar to the ones your body already makes.

 

Dr. Pavolinis tells us that “prebiotics are made up of carbohydrates your body can’t digest and they exist as food for the probiotic bacteria.” So in your little gut eco system, the prebiotics feed the probiotics. However, it’s not necessary to take prebiotics in order for probioitics to work. Dr. Pavilonis shares that taking the two together is called micriobiome therapy, and this can be an effective way to restore your gut health.

 

So if you’re thinking about incorporating probiotics and / or prebiotics into your routine, Dr. Pavilonis says…

 

“Some research indicates that prebiotics and probiotics are effective for treating diarrhea, irritable bowel syndrome, allergic disorders, and even the common cold. Prebiotics and probiotics have been suggested as treatments for obesity. They are being explored as a way to prevent the spread of cancer. Promising research has shown probiotics to be an effective treatment for inflammatory arthritis and autoimmune diseases. Whether you need to take both a pre and a probiotic supplement depends on your diet. Many people benefit from probiotics, and probiotics function the best when they have enough prebiotics along with it. If you aren’t regularly eating the prebiotic food sources, you may also want to consider a prebiotic supplement.”

 

 

So next time you’re super stressed, maybe take some CBD or a yoga class…or when you’re figuring out what to buy at the grocery store this week, consider picking up some prebiotic-rich foods or even a probiotic (just make sure to do your research and find one with a high variety of good bacteria). When it comes to our health, we personally like to focus on the good things we can incorporate rather than the things we need to avoid. Sometimes this can feel like we’re depriving ourselves and certainly we don’t want to feel that way. These are just some suggestions that will help you be more mindful of what’s going on in your body.

 

Shout out to Dr. Pavilonis for all her amazing insights on gut health. We thought we knew it all but she definitely knows more! If you’re interested in learning more about your own gut health, visit Green Circle Wellness (warning: it might change your life!)

 

Intro images via @greencirclewellness

FILED IN

SHARE ON

  1. Sean Walton says:

    Great read!!!
    I appreciate the efforts made by Dr. Dina to publish such an informative blog.
    Everyone should be aware of the important role played by gut microbes.
    Such microbes help a lot to optimize the metabolism activities and hence place a key role in the digestive system.
    Besides, it has been found that such microbes secrete some kind of chemical substances that are toxic to harmful micro-organisms.
    Besides, it strengthens the immune system of the body. Our gut plays an important role and issues in the gut might have disastrous consequences.

  2. what’s up what’s up what’s up friends toy stuffing registered dietitian nutrition expert here
    not too long ago today would have been a awesome day in my life I was sitting in California in a spot called Chino Hills
    I had not attended before it never even really discovered and
    I was being placed in my company coach’s office and he built
    the cover me on a whiteboard bigger than this but just
    like this of how I may go from which I was which has been doing work for
    a huge box gym to owning and operating my very own company solely online based okay so not doing
    any impersonal stuff anymore and that was in 2009 it has been an amazing journey
    this is awesome because I get a lot of people who like
    dieticians or even trainers or nutrition coaches who will touch base and say hey that’s an awesome story how did you have started what were
    the steps or you know what what should I look to achieve this I will
    just offer my own personal story and that is certainly what I want to do listed here and for nothing else at the least this has to be opportinity for me
    to think back in 5 years for making holy smokes you realize look where I had been so I’m gonna
    share my story along with the big things that I learned in recent times of being a business
    person and whenever I have faith that an entrepreneur I’m not saying that to be like flashy
    and like everyone else on Instagram who’s like hashtag entrepreneur Come on, man it like I own my own company
    I run it from the home this office here in our kitchen in my couch in fast food restaurants but that is
    my sole source of income that’s that’s how I live
    that’s how I support myself my wife the home all of that
    stuff so I’m a real entrepreneur okay I’m no expert I’m
    learning as Time passes so permit me to provide you with what I’ve learned okay so although
    I’ve been in business as a businessperson as a web based coach for a year I’ve been inside health and fitness sell for a while for nearly 10 years so I
    started at the age of 18 as an individual trainer at
    LA Fitness or a whopping $6 per session okay those a 30-minute workout but six bucks before taxes
    so much less but I’m very thankful for that now mainly
    because it was the experience of hands-on with clients okay I did that for three years before I left and many people
    reach out and they say they have to get started you should get experience with your field okay therefore, if you
    want a personal train if you want to coach whatever get experience and that
    would mean doing it for really cheap or for free okay so super
    important so Used to that I worked for quite a few
    private studios I started charging about $50 an hour or so was
    my like pivot point where I received to okay 23 years of age I came to be an RD so I
    graduated from college I’d been working as a trainer attending college
    graduating became a registered dietician I passed my RD kind off in the same month
    there graduated at school everything that good stuff awesome so then I wanted experience
    like a dietician so I went to help a huge box gym okay and I started there equally a registered
    dietician within 2 years I performed perfectly there I used to be promoted once and I became
    promoted again to your Regional Manager position which was awesome because I acquired
    to coach other trainers other dieticians for their nutrition coaches I obtained
    to practice a lot about analytics I got to become familiar with
    a lot about business I bought to instruct a mentor awesome stuff I’m
    very thankful for your company and everything they educated me but I came to love a fork inside
    road okay so I was about let’s pretend yeah I’m like about 26
    that is certainly what led me to reach out to my coach pedro’s fly over to California did all that met with him I started
    doing some things privately so like I launched my blog I began making more articles similar to this I start got got more
    into Instagram things such as might the company was like hey we kind of
    see what you’re doing here’s your two options stop doing all
    that will stay along with us or you can not be with us and do all that there are numerous other
    pursuits I blogged over it I became told I used to be
    replaceable so and here I figured I became setting up a huge impact I had been very valuable so I selected
    to bet on myself and I went this way okay left that company behind I went and did my
    own thing mention being freaked out okay at the time I had bought this house
    okay so it will be brand new home and bought this
    house it was only built I had been planning to propose to my girlfriend the time who’s not my
    wife and I’m like holy smokes I am about to
    quit my secure job and go all in on ebay that I talked about with
    my coach we’ve met a few months earlier in Chino Hills talked about I’d been trying to
    try and do for both as long as you possibly can but
    I hit the fork in the path I said screw it I’m gonna bet I’m gonna bet on myself
    okay so I did that I went all-in and that is certainly when I
    really thought I used to be operator and that’s
    eight months ago.

  3. Jack Dickens says:

    For health maintain, It is necessary to get the full knowledge about it. After seeing your post, it helps me a lot. I want to thank you for sharing such a necessary information. Keep posting.

  4. Hi, that is dr. Mercola and remember supplements are not an alternative for eating high-quality unprocessed old foods if the majority of your daily diet
    is processed who’s low with chemicals herbicides GMOs sugars no supplement is going to transform it around however if you’re making good healthy food choices and you’re trying to
    find some insurance a multi can be quite a reasonable
    choice but whenever choosing your multivitamin hey attention to the serving size if
    it’s only one each day it is probable that you’re wasting your time and money.

    Why it’s very doubtful that any single pill can pack enough vitamins and minerals to genuinely make any real difference in complementing your healthy food
    choices producers of multivitamins have produce some pretty amazing approaches to compress these
    ingredients but to not the extreme not down seriously to the place where a single tablet lot provides you
    with the vitamins and the minerals you need the foodstuff you’ll need for nourishment is
    measured in ounces and pounds or tens to hundreds
    of grams a single tablet only weighs about one
    gram.

    A multivitamin takes one to three pills per day simply can’t give you the supplementation you will need for help that’s why my whole food multivitamin which can be packed with essential vitamins minerals antioxidants bioflavonoids and other
    nutrients requires eight tablets to supply adequate nutrition in the animation you’ll observe it’s difficult to match all of the vitamin and mineral nutrients in a
    single pill or two tablets but they fit very nicely in to
    a tailless so if you want to get a healthy dose of your multivitamins there are a few strategies to assist you ensure that you
    get adequate nutrients let me offer you some of them produce a daily routine yourself that works.

    For example prepare a location with a drink and the eight tablets on a dish disseminate your use of the
    eight tablets throughout the day say take for lunch or dinner make sure and drink lots of water between tablets to help them drop and ideally wish to intersperse you multivitamin tablets with other capsules or food that you
    take so take into account the tablets as they are really
    dinner rather than supplement so hopefully that
    is information that will allow you to and your loved ones seize control [Music]

You said

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a comment