Improve your gut health

​Good bacteria are??
Nowadays, many people suffer from gut-based dysfunction or illnesses. Our gut contains the highest percentage of bacteria residing in our body, weighing in at approximately 1.5kg.
The main bacteria are the multiple strains of Bifodobacterium, who reside in the large intestine and Lactobacillus who live in the small intestine. Disturbance of the intestine bacteria through poor diet, stress, trauma, operations and antibiotics can alter the ratio and/or location in the intestines, leading to dysfunction or illnesses.
Functional medical science starts to understand more and more about the importance of our gut - the “second” brain, also called Enteric Nervous System (ENS). The ENS is a collection of neurons which help to control certain intestinal functions completely independent of the brain.
 ‘The so-called gut-brain axis (GBA) consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions. Recent research has described the importance of gut microbiota in influencing these interactions.
If the numbers of the healthy intestinal bacteria-colonies are too low, a number of things can be effected. 
 
Not good? What can happen?
Locally, we can experience delayed gastric emptying and increased intestinal wall permeability.
This can produce symptoms such as:

• Gas
• Bloating
• Skin problems, like eczema
• most important, it can affect how the immune system functions

With regards to the brain, low populations of Bifidobacterium and Lactobacillus can:

• Alter neurotransmitter synthesis and metabolism
• Unclear, foggy brain
• Cognitive decline
• Produces depressive and anxious behavior.

 
What about my brain and bacteria in my gut?
The gut can also be influence negatively, when our brain function is altered.
Through stress or when you have been in a sport or car accident/concussion, the balance of parasympathetic and sympathetic nervous system can alter and our vagal nerve will be influenced.
The vagal nerve influences the valves in the digestive nervous system.
Very often in my treatments I will check the neck / C2/3 nervus vagus and I will explore the belly/ valve activity. Valves act as a doorway between the large and small intestine and should close in time. If the valve stays open too long, the bacteria of the large intestine can take a little field trip into the small intestine where they don’t belong. This can lead to:

• intestinal wall inflammation
• problems such as small intestinal bacterial overgrowth
• and can contribute towards leaky gut

Faulty vagal nerve motor activity can also alter blood flow and digestive enzyme release within the intestines which can lead to difficult toilet experiences ;-)
 
 
So, what can you do to help your gut?

• Stress less! Relax more! (Have you tried Yoga? Meditation?)
• Intermittent fasting                                                                                                  

Not eating for extended periods gives your digestive system a break, gives the brain a longer time period to deal with oxidative stress, increases the production of Growth Hormone and Brain Derived Neurotrophic Growth Factor (BDNF), starves the bad bacteria which are behind all of your cravings and stimulates to drink more water.

• As an added bonus, you will lose held water weight from under the surface of the skin and when approached properly (have you heard of dry skin brushing?), can be helpful for fat loss
• Drinking water on an empty stomach, maybe add some lemon juice/apple cider vinegar to stimulate digestion

(p.s. how much per day is another story 8 glasses? Maybe not)

• Gargling water till you are tired. It will stimulate the vagal nerve activity, which is part of the parasympathetic nervous system and therefore helps the body to get more into rest and digest mode.
• Ps High blood pressure?

Your gut bacteria might be off….  Findings from John Hopkins university and Yales research  suggests that gut bacteria are an integral part of the body’s complex system for maintaining a stable blood pressure.
 
Do you want to know more and have a personal advice? Come and see me for an assessment, belly/body massage, stress less: yoga and meditation or advise on diet.
0415442029
 
References:
The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015 Apr-Jun; 28(2): 203–209.
 
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
 
http://ideas.ted.com/a-surprise-from-your-gut-good-blood-pressure/
 
http://www.medicaldaily.com/surprising-gut-bacteria-health-benefit-regulating-blood-pressure-244538
 
Intestinal Dysfunction: Uncovering the Neuro-Enteric Axis. J Neurotrauma. 2009 Aug; 26(8): 1353–1359. ‪https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989839/
 
Leo Galland. The Gut Microbiome and the Brain. J Med Food. 2014 Dec 1; 17(12): 1261–1272. ‪https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259177/
 
Weitz, Charles J. Circadian Clock of the Paraventricular Nucleus. Harvard University, Boston, MA, United States. ‪http://grantome.com/grant/NIH/R01-NS060860-02
“Vasoactive intestinal polypeptide”. General Practice Notebook. Retrieved 2009-02-06.
 
60. ‪https://www.ncbi.nlm.nih.gov/pubmed/16011467
 
https://www.hopkinsmedicine.org/news/media/releases/if_your_systolic_stinks_rotten_egg_gas_may_be_why