Research in the field of gut microbiome in the last 20 years has been flourishing with new studies investigating the extent to which this ensemble of bacteria, protozoa, fungi that resided within our gut can impact and affect specific areas of  health.

As a result, we now know that our digestive and gut health and our hormonal health are intrinsically linked and teaches us the old lesson that having a truly holistic, 360-degree view of one’s health is really key when working with patients in clinic.

For members of our online community Fertile Flow, we have a Q+A video recording and additional resources to help you look into improving your gut health with simple but effective recommendations.

Here are some additional tips that when implemented long-term can really help you notice a shift in your digestive +  hormonal health.

1. Supporting Mental Health 

Have you every noticed that your digestion will change if you start feeling stressed, anxious, depressed or overwhelmed?

The gut-brain connection is very real! It’s connected via something called the “Enteric Nervous System” which connects the brain to the gut via the Vagus Nerve. For this reason, our emotions can have a huge tsunami effect on the health of our digestion. 

What’s more, emotions and overthinking actually have the capacity to flood the body with inflammatory cytokines, interleukin-6, which exacerbates this digestion “dis-ease”. Not only does this change the bio-chemistry of our body but it can change microbiota of our gut, giving rise to additional health issues. 

We highly recommend supporting mental health by introducing simple, daily breathing techniques or having a meditative practice that works directly with the vagus nerve.  We recommend using a Sensate for this purpose. 

2. Pump Your Body Full of Electrons

If you’ve had treatment with me in the past 6 months then you will have been introduced to this healing technique. We can pass a small micro-current through some of the needles to help reduce inflammation in the gut and re-establish a healthy microbiome.

We call this Electro Acupuncture Medicine. 

Quick Fact: Did you know that every cell and micro-organism in your body product electric micro-currents as part of their natural metabolism and communication network? The electrons found in the gut are called “flavin” which are made up of the vitamin B12. The current produce by bacteria produce measures around 500 microamps.

There have been some amazing studies that reveal the efficacy of electro-acupuncture on digestion, in particular chronic constipation. And even more interestingly, studies have found how using electro-acupuncture to improve gut health can have a direct impact on people suffering with pain conditions such as osteoarthritis (PMID: 34671567).

Electroacupuncture (EA) has been found to influence sympathetic/parasympathetic balance. This is the proposed mechanism by which EA can positively impact digestion and particularly gastrointestinal motility. 

Alongside this, more recent studies have found EA has a favourable effect on gut microbiota composition modification, supporting better Firmicutes/Bacteroidetes ratio, which in turn has been found to help improve chronic constipation and regulate bowel movements.

If you’re interested in learning about the magic of Electro Acupuncture, schedule your initial appointment now. 

3. Functional Nutrition to Fuel Your Gut

When it comes to working on the gut to address both digestive and hormonal symptoms, looking at your diet and becoming more mindful about the quantity and quality of the food you consume can certainly feel like a good starting point. 

Research has shows that early life factors (birth conditions, being breastfed or bottle fed, weaning and exposure to external environment and pets) are significant in shaping the host’s gut microbiome blueprint.

But it’s now also well recognised that long-term nutritional habits are crucial in creating, maintaining and modifying one’s unique gut microbiota composition.  

Here’s some things to consider.

Increasing fibre is surely the first thing that comes to mind. Particularly foods like apples (with the skin), Jerusalem artichokes, oats, green-ish bananas, onions and garlic, which are rich in soluble fibre and prebiotics that feed the beneficial bacteria in the gut. 

On the other hand, whole grains, beans and lentils, nuts, cauliflower and sweet potatoes are rich in insoluble fibre. This type of fibre doesn’t dissolve in water and reaches the colon almost intact, helping binding to used up hormones, bulking the stool and contributing to regular bowel movements.

 Quick fact: if you’re not already on top of water intake, make sure to increase hydration alongside fibre to avoid difficult to pass stools and possible constipation. 

Bitter herbs or digestive bitters can help stimulate the vagus nerve and reinforce the connection between the mind and the gut. Bitter-tasing foods and herbs can also aid with digestive enzyme secretion and, therefore, overall better digestion, peristalsis and bowel movements.

We often hear about Omega-3s being great for their anti-inflammatory action, but recent studies have also shown Omega-3 fatty acids can act as prebiotics, providing nourishment for the bacteria in the gut and aiding with their secretion of anti-inflammatory compounds, such as short-chain-fatty acids (PMID: 29215589).

Good sources include oily fish, grass-fed beef, flax and chia seeds, extra virgin olive oil.

If you’re curious to learn about how Nutritional Therapy can help support your gut health, hormonal health and fertility, feel free to schedule a free 20-minute consultation to speak with Ilaria, our in-house Nutritional Therapist.

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