Please keep in mind that today’s post is for information purposes and is not medical information. If you have questions about improving your gut health, talk to your health care provider.
Today I want to talk about something that may not be the most glamorous topic, but it’s incredibly important: gut health. As women, we often put a lot of emphasis on our performance, energy levels, and what we put into our bodies to look and feel our best. But what about what’s going on inside? Our gut health plays a crucial role in our overall health and wellbeing, from our digestion and immune system to our mental health.
So, why is gut health so important?
Our gut is home to trillions of bacteria, both good and bad. When our gut is in balance, meaning there’s more good bacteria than bad, it helps keep our immune system strong, aids in digestion and absorption of nutrients, and even produces neurotransmitters that affect our mood and cognitive function. On the flip side, when our gut is out of balance, it can lead to a host of problems such as bloating, constipation, diarrhea, fatigue, and even depression and anxiety.
Now, the good news is that we can improve our gut health through a few simple lifestyle changes.
*Please note that this is not medical advice and simply intended for informational purposes. Always consult your doctor or health care professional before making any fitness or nutrition changes.*
Gut Health for Women: Why it Matters and How to Improve it
Here are some tips:
Eat a diet rich in fiber:
Fiber feeds the good bacteria in our gut and helps keep things moving smoothly. Aim for at least 25-30 grams of fiber per day from sources such as fruits, vegetables, whole grains, and legumes. A helpful strategy: track your fiber! I like Chronometer and My Fitness Pal.
Incorporate probiotic-rich foods:
Probiotics are live bacteria that can help boost the good bacteria in our gut. Foods such as yogurt, kefir, kombucha, tempeh, sauerkraut, and kimchi are all sources of probiotics.
Avoid processed and sugary foods:
These types of foods can feed the bad bacteria in our gut and lead to inflammation and other issues. When you do have these foods, enjoy them, and move on with your life. I just don’t recommend making them the staple or focus in an everyday diet.
Manage stress:
Chronic stress can negatively impact our gut health, so finding ways to manage stress such as meditation, yoga, or simply taking a walk in nature can be incredibly beneficial.
Consider supplements:
In some cases, supplements such as probiotics or digestive enzymes may be helpful in improving gut health. I love the Sakara probiotics! (My code is XOGINAH for 20% off)
5 Foods That Can Boost Gut Health for Women
Yogurt and Other Fermented Foods: Rich in Probiotics
Berries and Leafy Greens: High in Fiber and Polyphenols
Whole Grains: High in Fiber and Nutrients
Nuts and Seeds: Rich in Fiber and Healthy Fats
Prebiotic Foods: Promote Growth of Good Bacteria
The Link Between Gut Health and Hormones in Women
Gut Microbiome Plays a Role in Hormonal Balance
The gut is home to trillions of bacteria that make up the gut microbiome. These bacteria play a vital role in the production and regulation of hormones, including estrogen, progesterone, and testosterone. Research has also shown that hormonal changes during the menstrual cycle can impact gut health, with fluctuations in estrogen and progesterone affecting bowel function and inflammation in the gut. Furthermore, stress hormones such as cortisol can disrupt the gut microbiome and cause inflammation, leading to digestive issues and hormonal imbalances.
Hormonal Changes During Menstrual Cycle Can Affect Gut Health
Changes in the menstrual cycle can affect gut health in several ways. During the menstrual cycle, there are fluctuations in the levels of estrogen and progesterone, which can affect bowel function and inflammation in the gut. For example, higher levels of estrogen during the luteal phase of the menstrual cycle can lead to slower transit time in the digestive tract, causing constipation and bloating. On the other hand, lower levels of estrogen during the menstrual phase can lead to diarrhea and abdominal pain. The hormonal changes during the menstrual cycle can also affect the gut microbiome, leading to an imbalance of good and bad bacteria and increased inflammation. Additionally, menstrual pain and stress can further exacerbate gut issues, leading to a vicious cycle of gut-brain-hormone interactions. It’s essential to support gut health through a balanced diet, probiotics, and stress management techniques to minimize the impact of menstrual cycle changes on gut health.
Stress Hormones Can Negatively Impact Gut Health
Stress hormones, such as cortisol, can significantly impact gut health. When the body experiences stress, cortisol levels increase, triggering the “fight or flight” response. This response can cause changes in the gut microbiome, leading to an imbalance of good and bad bacteria and increased inflammation.
Inflammation in the gut can damage the gut lining, potentially leading to leaky gut syndrome, where harmful substances can leak into the bloodstream and trigger an immune response. This can cause digestive issues such as bloating, abdominal pain, and diarrhea. Additionally, stress can lead to poor dietary choices, such as overeating or different food choices (oh hey, plate of stress brownies), further exacerbating gut issues. Chronic stress can also lead to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Therefore, managing stress through relaxation techniques, exercise, and mindfulness practices can help support gut health and minimize the impact of stress hormones on the gut.
Understanding the Gut-Brain Connection and Its Impact on Women’s Health
Gut and Brain Are Connected Through the Vagus Nerve
The gut and brain are connected through the vagus nerve, a long nerve that runs from the brainstem to the abdomen. The vagus nerve acts as a two-way communication system, allowing signals to be transmitted between the gut and the brain. The gut is often referred to as the “second brain” because it contains millions of neurons that can communicate with the brain via the vagus nerve. This communication pathway is known as the gut-brain axis and plays a crucial role in regulating many bodily functions, including digestion, mood, and immune function. The gut microbiome also plays a role in this communication, with gut bacteria producing neurotransmitters that can affect brain function and behavior. Furthermore, stress and emotional states can impact gut function, with the brain signaling the gut to change digestive motility and secretion in response to stress.
Good Gut Health Can Improve Mood and Mental Health
Good gut health can have a significant impact on your mood. The gut contains millions of neurons, including cells that produce neurotransmitters such as serotonin, dopamine, and GABA. These neurotransmitters play a crucial role in regulating mood and emotional states. In fact, up to 90% of serotonin, a neurotransmitter associated with happiness and well-being, is produced in the gut. When the gut is healthy, it produces a diverse range of beneficial bacteria that can produce these neurotransmitters and anti-inflammatory compounds, which can improve mood and reduce anxiety and depression.
Poor Gut Health Can Potentially Lead to Anxiety and Depression
On the other hand, poor gut health can lead to inflammation and dysbiosis, a condition where there is an imbalance of good and bad bacteria, leading to mood disorders such as anxiety and depression. Additionally, poor gut health can lead to nutrient deficiencies, which can also impact mood and cognitive function. Therefore, maintaining good gut health through a balanced diet, probiotics, and stress management can help support a healthy gut-brain axis and improve mood and emotional wellbeing.
4 Ways to Improve Gut Health Through Lifestyle Changes
Eating a Balanced and Varied Diet Rich in Fiber and Probiotics
Set up your plate with a balance of protein, carbs, fats, and make sure to include your veggies and probiotics
Managing Stress Through Exercise, Meditation, or Relaxation Techniques
Take even 5 minutes each day for a stress management technique that you enjoy and that works for your life! Take a short walk, meditate, journal, call a friend, snuggle with your puppy, listen to an uplifting podcast, anything you need to do to help relieve stress.
Getting Enough Sleep to Support Gut Health and Hormonal Balance
Sleep affects so many processes in the body, especially mood, immune function, insulin sensitivity, and cravings. Set up a solid wind down routine each night, and make sleep a priority. Someone once told me that nothing good happens after 9pm and while I’d LOVE to stay awake later watching TV or reading a book, it’s true.
Avoiding Antibiotics and Excessive Use of Antibacterial Products
OF COURSE take whatever meds your doctor recommends and keep yourself, you know, hygienic and all that. Buuuut use these things responsibly, with the understanding that they wipe out all bacteria (good and bad!) and it can take a while to rebuild the beneficial bacteria.
Later this summer, I’ll be certified to run functional medicine labs (through IHP!) that will help us determine toxicities, deficiencies, and get key insights into your gut health. If you’re interested in being first on the list for these new coaching options, please apply here and I’ll reach out! (Keep in mind that the rates reflected on the application are for 6-month packages and I currently offer 3-month options, too.)
I will definitely be looking for some testers as I practice these new skills. 🙂
xoxo
Gina
The post Gut Health for Women: Why it Matters and How to Improve it appeared first on The Fitnessista.
Frequently Asked Questions
How to Take African Mango Extract?
You can easily take mango extract. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.
You may also strain the pulp if you want a finer consistency. Store in a cool dark place.
For future use, you can freeze the pulp. You don’t need to buy another batch every mango season.
What can I do to detox my body, lose weight and get rid of it?
Drinking water flushes out toxins. It is important to maintain healthy skin and hair. You should drink plenty of water throughout your day, especially after meals. Water aids in digestion and flushes out excess sodium.
Green tea can be a good alternative to alcohol. Green tea contains catechins which help reduce fat absorption in the stomach, while caffeine stimulates metabolism.
What can I drink to detoxify my body?
Consume foods high in fiber to cleanse the body. This allows you to move waste products out of your digestive tract and into the colon where they are eliminated as stool. Whole grains, vegetables, beans and fruits are good sources of dietary fiber.
Caffeine and alcohol should be avoided as they stimulate your nervous system. This can lead to increased bowel movements. Probiotics can help replenish good bacteria in your stomach. Probiotics are live cultures (bacteria) of healthy microorganisms that aid digestion and produce short-chain fatty acid such as butyrate.
Butyrate is an essential nutrient for intestinal health. It is a fuel for immune cells and promotes cell turnover.
Ginger tea is a good option for diarrhea. Ginger contains compounds called “gingerols”, which block the production of prostaglandins. They are chemicals that are created during inflammation. Prostaglandin inhibitors reduce inflammation. Thus, ginger has been used in arthritis, menstrual cramps, nausea and indigestion.
Drinking hot water before bedtime is another way to relieve insomnia. Hot water can increase blood flow to the skin and help to relax muscles. This could improve your quality of sleep.
You don’t have to go cold turkey. Reduce your intake of coffee and other caffeinated beverage. Next, reduce your intake of soda, juice, alcohol. Reduce your total calories by eliminating one meal at a stretch until you have reduced your total calories consumption by 20%.
How do I slim down naturally
Eat healthy food as much as possible. If you do indulge in unhealthy snacks, ensure they are low-calorie. Avoid processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Avoid sugary drinks as they are high-calorie and high in sugar. If you want to lose weight, then watch what you’re drinking by choosing water over soda pop or juice. Try to drink at least eight glasses of water each day.
Another tip is to get up early. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. Set an alarm clock to ensure you don’t snooze through the day.
Exercising is also important. Aerobic exercises like running, walking, biking, swimming, tennis, etc. Strength training does not burn fat as fast as aerobic exercise. So try to incorporate some aerobic activity into your lifestyle.
What are the best foods to lose belly fat?
The most effective foods for weight loss are fruits and vegetables because they are low-calorie, high in fiber, and contain antioxidants that help prevent cell damage. You also get vitamins A, C and E as well as K which increase metabolism and energy levels.
Lean proteins, such as fish, eggs, chicken breast, turkey, and turkey breasts, are the best options for weight loss. These proteins are rich in essential amino acids and protein, which provide the building blocks to muscle growth.
If you are looking to lose weight quickly then whole grains like brown rice, oats and pasta, as well as bread and cereals make excellent choices.
They are very filling.
Statistics
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
External Links
cdc.gov
healthline.com
onlinelibrary.wiley.com
- Efficacy of a novel herbal composition for weight management – Stern – 2013, Obesity – Wiley Online Library
- Forskolin Consumption and Body Composition in Obese and Overweight Men – Godard 2005 – Obesity Research Wiley Online Library
fda.gov
How To
African mango extract may have potential health benefits
African Mango extracts have been used for centuries to treat a variety of health conditions, including cancer. These extracts have been used since ancient Egypt to heal wounds, treat diabetes and stop bleeding.
In modern times, scientists at the University of Nigeria discovered that African mango extracts contain certain compounds such as Tannins, flavonoids, Vitamin C, polyphenols, carotenoids, tannin, and saponin, which help prevent blood clotting, fight free radicals, improve liver functions, reduce cholesterol levels, lower blood pressure, promote cell growth, boost immune systems, and increase energy.
- Cancer Treatment. More than 50% of all cancers worldwide are caused by environmental factors such as smoking cigarettes, drinking alcohol, eating unhealthy food, and not getting enough exercise. It is vital to find ways of preventing cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
- Antioxidants are substances that neutralize harmful substances called free radicals, which can cause cell damage as well as genetic mutations. Research has shown that African mango extracts can reverse or slow down the growth of tumors in mice. A study found that African mango extracts could stop the growth in vitro of human colon cancer cells (cells in lab dishes). Another study showed that an African Mango Extract inhibited the growth of prostate cancer cells in vivo (in living animals) by inhibiting their metabolism. These results suggest that this product may be able to treat certain types of cancer.
- Prevention of cancer. Recent animal research by the National Institutes of Health showed that African mango extracts can prevent breast cancer from developing. They believe that African mangoes contain active ingredients which inhibit the production of estrogen, a hormone that is linked to increased breast cancer risk.
- Inflammation Reduction. When inflammation occurs, chemicals produced by white blood cells attack foreign tissue, causing pain and swelling. Inflammation can happen when there is injury, infection, and irritation. Chronic inflammation can be a cause of some diseases, including asthma and arthritis. Research has shown that African mango extracts can lower the production and severity of inflammatory chemicals. This could help to reduce the severity of symptoms.
- Liver Function Improvement.The liver is one of the most vital organs in the body. It regulates digestion, detoxification. Protein synthesis and many other functions. A healthy liver helps regulate internal processes, such as water balance and sugar level. Research has shown African mango extracts have the ability to stimulate liver cell regeneration after being damaged by drugs and toxic substances. This is why some people feel less tired after drinking large amounts of African mango juice.
- Blood Pressure Lowering. According to the American Heart Association, adults should aim for a normal blood pressure reading of 120/80 to 140/90mmHg. High blood pressure damages the arteries, increases stroke risk and can lead to heart attacks. Researchers at the University of California-Davis evaluated the impact of African mango extracts on high blood sugar in rats. Their research found that African mango extracts significantly decreased blood pressure.
- Bone Building Vitamin D3 and calcium are both nutrients found in African mangoes that can promote bone growth. The University of Alabama School of Medicine conducted a double-blind placebo-controlled study that found supplementation with 500mg of vitamin C3 and 2g of calcium daily along with 3 grams of potassium citrate significantly increased bone density. This was equivalent to 10 ounces of fresh African mango juice daily.
- Other benefits African mango extract is good for skin health. It increases blood circulation to the skin’s surface. It stimulates collagen formation, making skin appear smoother and younger. African mango also promotes hair growth, and helps prevent premature graying. It also aids in weight loss by promoting fat metabolism.
