How Healthy Is Your Gut?

I’ve been hearing the word microbiome lately and had no idea what it referred to.  Microbiome is the ecosystem of bacteria living in and on our bodies.  Our gut is home to over 100 trillion bacteria that line your intestinal tract.  This complex living system aggressively protects your body from outside toxins.  Recently studies have shown that foods which are high in probiotic help to keep your gut and its bacteria healthy.   Foods which are fermented like kefir, sauerkraut and kimchi are recommended to add into your daily diet.  Your gut is a direct link to your health and it is important to understand why a healthy gut is important.

When your gut is healthy your digestion is improved.  When you boost the numbers of beneficial bacteria in your digestive tract it can help with issues such as; gas, constipation, bloating and diarrhea.  Our guts and our brains are connected and studies show when your gut is healthy it can enhance your mood by producing brain chemicals like serotonin, lower stress related hormones and have antidepressant effects in the body.  Having a healthy gut can also help to improve your immune system.  Some probiotics can specifically nourish bacteria and helps to seal barrier gaps so harmful toxins can’t get into the body. 

If you have questions regarding probiotic foods or gut health I would recommend talking to your local dietitian or nutritionist like San Diego Chiropractor Dr. Henry Wong.  He recently started adding nutritional information to his welcome packet to inform his patients of which probiotic foods can help improve gut health.  Many San Diego Chiropractors are also starting to incorporate nutritional aspects to their office so patients can understand that health is a combination of many different things such as; diet, exercise, spinal health and nutrition.  Remember before starting a new diet make sure you have done your research and find what works best for your body.  You can also have blood work and testing done to find out more information about the health of your gut especially if you have digestions issues.

Do You Read Your Food Labels?

Many of us are guilty of pulling an item off the shelf in the grocery and not even glancing at the label.  As the old saying goes “you are what you eat,” I think it is important to read food labels and know what we are consuming.  Before 1994 almost all food labels just listed ingredients, today they have greatly expanded information that can be very important to your health.  Here are some basics you should know and understand. 

Serving size is usually the first thing to be listed on food label; this is the calculation upon which all the other numbers on the food label are based.  Be aware when you are reading nutritional content you are reading for the serving size, which is usually less than the serving per container.  For example a bag of 8 cookies with be the serving per container, 2 cookies will be your “serving size” and calculations on nutritional value will be based on 2 cookies, if you eat the whole bag of cookies you may want to get a calculator and multiply everything by 4.  Next you will usually see the amount of calories per serving.  Calorie is a unit of energy or heat your body generates from the food you eat (proteins, fats and carbohydrates).  Usually a breakdown of calories from fat, this is an important area to look at especially if you are watching their fat intake and calories.  It then goes on to list total fat, saturated fat, polyunsaturated fat and monounsaturated fat.  We should be consuming more of the healthier monounsaturated and fewer saturated and polyunsaturated ones. 

Next cholesterol is listed.  This indicates the number of milligrams of cholesterol per serving.  This is a number we want to see on the lower side and it is important to limit the amount of cholesterol we ingest, the daily value is accepted at 300mg per day.  Sodium is usually listed next and we should keep this number no higher of 2,500mg per day.  Please remember this number is per serving, so if you are eating more than the servings size you may be getting more than you should be.  Also listed with be total carbohydrates, dietary fiber, sugars and other nutrients such as vitamins and minerals. 

If you have questions about labels and reading labels I would suggest talking to you local nutritionist like San Diego Chiropractor, Dr. Henry Wong.  Dr. Wong and other San Diego Chiropractor agree that nutrition is just as important as spinal health and are taking extra measure to ensure their patients are informed and educated about nutrition.  Many wellness companies are offering workshops and even cooking class to help promote good eating.  Remember you are in control of what you consume.  Take time to read labels and ensure you are making the best choices.  

 

Apple Cider Vinegar, A Super Fluid

Apple cider vinegar has become one of my go to remedies for so many things.  I love it because you can use it for health remedies as well as top your greens with a little splash for great flavor.  What I love most about apple cider vinegar is how many different ways you can ingest it.  It can be used for cooking, health remedies and so much more.  If you haven't started using apple cider vinegar here are a few reasons why you should.
 
Apple cider vinegar is my go-to when I feel a sore throat coming on.  Taking a spoon full helps to kill the bacteria and relieve my soreness.  Many people do not like the taste of apple cider vinegar so you can dilute it with some warm water and honey.  Apple cider vinegar can also help with digestion.  When you take apple cider vinegar before meal studies have shown a reduction in bloating, reflux and indigestion.  Some people like to ingest it by sprinkling it on foods like fish and veggies or on a pre-meal salad to help with digestion.  Apple cider vinegar can also be used to help lower high blood pressure.  Studies have shown that when people consumed apple cider vinegar (over a 2 month period) it can help to decrease harmful lipids that contribute to high triglyceride and cholesterol levels.  
 
If you continue to have health issues which apple cider vinegar doesn't seem to be the remedy I would suggest seeing your local nutritionist like  San Deigo Chiropractor Dr. Henry Wong.  Dr. Wong and many other San Diego Chiropractors are able to check the spine for misalignments or subluxations that maybe compressing nerves that help with your digestion and blood pressure levels.  They also can help to find a diet that fits your needs.  Remember when you are using natural methods for healing, it takes time.  Nothing will fix itself overnight but if you are consistent in your methods you should see results.