Are you having trouble sleeping? Maybe you’ve tried melatonin, sleep medication, other supplementation, or all of the sleep hygiene tips without success. Have you tried optimizing your nutrition for sleep? Here’s what to eat for better sleep.
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The role of nutrition for better sleep
Nutrition is one of the most overlooked aspects of sleep hygiene. We might follow all the sleep hygiene tips—going to bed early at the same time, trying to get morning sunlight, and trying to downregulate before sleep—but so often, no one focuses on nutrition for sleep, and that is what this blog is about today.
We need nutrients for every biochemical reaction in the body. For us to truly thrive, feel energized and motivated, feel great about life, and have a great mood, we need proper nutrition to fuel our brains and our bodies.
As it relates to neurotransmitter production, we need tyrosine, an amino acid that we get from protein sources, to make dopamine. We need glutamine, another amino acid, to make GABA, which helps to decrease feelings of fear and anxiety. And we need tryptophan to make serotonin. So, we’re going to dive into that pathway specifically because serotonin is a precursor for melatonin that is necessary for sleep.
What nutrients do you need for better sleep?
Tryptophan
The nutrients you need for sleep to ultimately produce the appropriate amount of melatonin are going to start with tryptophan. We can get tryptophan through protein sources such as fish and poultry. In order for tryptophan to convert to 5-HTP, we need calcium foods. This could be something like dairy, or if you’re dairy-free, it could be something like flax milk.
B3 (Niacin)
We also need B3, which is niacin. This could be beef, chicken, poultry, or fish.
B9
We need B9, folate, which comes from dark leafy vegetables, citrus foods, and even eggs.
Copper
We also need copper, which includes oysters, and if that’s not feasible, then something like shellfish, beans, or nuts.
Vitamin C
Once tryptophan is converted to 5-HTP, which is 5-hydroxytryptophan, we need to convert it to serotonin. Foods high in vitamin C, such as bell peppers, strawberries, or potatoes, will provide the nutrients needed for that.
Magnesium
We also need magnesium, such as pumpkin seeds.
Zinc
We need zinc, such as oysters or pumpkin seeds.
Once 5-HTP is converted to serotonin, then we need to convert serotonin to N-acetyl serotonin. That’s going to require magnesium again. Pumpkin seeds are a great source of this. Zinc, which could be oysters and pumpkin seeds as well.
Vitamin B12
Once it is converted to N-acetyl serotonin, we need to convert it to melatonin. In order to do that, we need Vitamin B12, which could be organ meats, fish, eggs, and beef. B9 is our folate, which can be dark leafy vegetables, citrus foods, and eggs. And there we have melatonin.
Key Takeaway
So, as you can see, it is a complex biochemical process that requires nutrients each and every step of the way. That process starts with protein, which plays a huge role in neurotransmitter production. One of the best things you can do if you’re not already doing it and you’re not sleeping well is to begin to eat more protein throughout the day. But also, let’s factor in all of those key vitamins and minerals, such as vitamin C, magnesium, calcium, and B vitamins, because all of those are going to influence each and every step in that biochemical process. So, before just grabbing your melatonin supplement, think about what you can do to produce your own melatonin in addition to darkness, of course.
If this was helpful, please give it a like, share it, and subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Our goal is to help you live your best life, heal, transform, and, more importantly, thrive.
You can always join us in our app, the Movement Paradigm. We have lots of challenges every other month—everything from movement to the nervous system, nutrition, and so on. And we have a great community of people.
You can also reach out to us for an individual appointment as it relates to the physical pain that you might be having and any emotional issues that you’re dealing with, such as anxiety or depression. If you really want to get to the root cause, please reach out to us.
Have you experienced trauma? Whether it was a specific childhood event, a recent experience, or an ongoing situation, you might be in therapy and practicing somatic techniques. You’re doing everything you can, but progress feels difficult. Dissociation, feeling stuck, or numbness might be present. You might even procrastinate because it all just feels so hard. You know what you should do, but taking action is incredibly challenging.
Today, we’ll discuss how to nourish your body after experiencing trauma. This topic is particularly important to me for several reasons. In my practice, I see many clients struggling with frustration. They know the right steps to take, but following through feels impossible. Despite therapy and professional support, they find it difficult to maintain progress.
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Understanding Trauma
Trauma can affect us both physically and emotionally. It can leave us feeling stuck, numb, and overwhelmed. This is because trauma can deplete our resources, leaving us with nothing left to give.
This is where I find it to be really important to look at it through this functional medicine lens, but quite frankly, even on a more basic level, is looking at it from a physical perspective.
4 Ways to Nourish Your Body From Trauma
What do we need to do to nourish our body physically so that we can address the emotional component?
Water Intake
Often, when someone has experienced significant trauma and struggles with anxiety and depression, I begin by focusing on something simple: water intake. If they’re not drinking enough fluids throughout the day, getting them to drink adequately becomes our first step.
But there’s more to it than just water. True hydration involves electrolytes as well. Water carries nutrients to our brains, and if we’re constantly foggy or overwhelmed, it might be because we’re not getting enough water or proper hydration to our brains. Electrolytes help water reach the brain and deliver those essential nutrients. Without them, we become depleted.
Adding Protein
Protein plays a critical role in forming neurotransmitters like dopamine, serotonin, and GABA. These neurotransmitters help reduce feelings of fear and anxiety. Protein also supports hormone health and production. Therefore, getting enough protein and other nutrients in your diet is crucial for proper neurotransmitter and hormone production/conversion.
Inconsistent protein intake not only impacts brain function (feeding the brain), but can also decrease cravings for sugary carbohydrates. These carbohydrates can further disrupt your blood sugar levels. So, protein helps you feel fuller and maintain consistent energy levels throughout the day.
Meal Timing
Meal timing can vary depending on the individual, but for those recovering from trauma, I generally recommend eating every 3-4 hours. This helps to avoid blood sugar crashes, which can further stress an already overwhelmed system.
People who have experienced trauma often struggle to manage additional stress because their nervous system is compromised. We want to promote a state of resilience, where the nervous system can handle some fluctuations without becoming overly stressed. However, when dealing with the aftermath of trauma, even minor stressors like hunger or dehydration can be tipping points. Therefore, consistent meal timing (every 3-4 hours) and balanced meals are crucial for maintaining a healthy nervous system.
Nutrients
Once our basic needs are met, I like to take a holistic approach to nutrients. This allows for a deeper dive into what will make you truly thrive. The food we eat impacts every aspect of our biochemistry and how we function. It’s not just about survival; it’s about thriving.
By understanding how food affects everything from mood and energy to performance and beyond, you can appreciate the power of food to rebuild your body and support its natural healing ability. When you feed your body what it needs, you can see a real difference.
Key Takeaway
Once these basic needs are addressed and we take a systematic, step-by-step approach, your body will gradually start to feel better. This improvement translates to better input for your brain, as so much of how we function relies on sensory information. With better sensory information from your organs, you’ll experience improved interoception or a heightened awareness of yourself.
This improved state can make it much easier to connect with your therapist and discuss your challenges. You’ll be in a better position to utilize the strategies you’ve tried before, and hopefully, they’ll have a more significant impact now.
While we can eventually delve deeper into topics like inflammation, it’s crucial to start with the fundamentals. This is what I’ve repeatedly seen as most effective in my practice, and it’s why I wanted to emphasize it today.
Hopefully, you’ll have the opportunity to look at many of the vagus nerves and some somatic exercises that are on our website and YouTube channel. You can see how much of an impact they have on giving us a more regulated nervous system state.
If this was helpful, please give it a like, share it, and subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Our goal is to help you live your best life, heal, transform, and, more importantly, thrive.
You can always join us in our app, the Movement Paradigm. We have lots of challenges every other month—everything from movement to the nervous system, nutrition, and so on. And we have a great community of people.
You can also reach out to us for an individual appointment as it relates to the physical pain that you might be having and any emotional issues that you’re dealing with, such as anxiety or depression. If you really want to get to the root cause, please reach out to us.
Are you constantly searching for the next best diet? Maybe you’ve tried keto, intermittent fasting, paleo, or you’re looking for the right fit this time. If that’s you, read on for four things to consider when planning your personalized nutrition.
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Why nutrition plan should be personalized
I truly believe that nutrition should be personalized for you. We can’t just look at what our friends or relatives are doing because there are many things to consider. Today, we’re going to discuss four key categories.
Key categories of a nutrition plan
1. Current health status and clinical symptoms
For example, are you experiencing cardiometabolic issues like hypertension, diabetes, or high cholesterol? Are you dealing with inflammatory bowel disease or IBS symptoms? Do you have an autoimmune condition?
First, look closely at your current health conditions because you may need a specific therapeutic plan for you. Additionally, examine clinical symptoms such as fatigue, low energy, mood issues like anxiety or depression, and inflammatory issues in your immune system. With various symptoms in play, all these factors must be considered to determine the best plan for you at this time.
2. Lab work
We aim for objectivity here. It’s not about labeling the carnivore diet as bad or the vegan diet as good; it’s about understanding how your chosen diet affects your body. Consider your gut health and microbiome and check for low vitamin levels like D, B12, and iron. A nutrient panel can reveal what your diet provides or lacks, eliminating the need for guesswork. Making this process more objective is crucial.
If you’re feeling great, with good energy and no health issues, and your labs show positive results, your diet is likely working well for you. Conversely, if subjective feelings conflict with objective information, it’s essential to be open-minded and delve deeper into what’s happening.
3. Environmental factors
Now, let’s consider environmental factors. What are your food preferences, likes, and dislikes? Any food aversions? Explore your genetic predispositions, such as the MTHFR gene, impacting B vitamin metabolism and detoxification, and genetic deficiencies, like the DAO (diamine oxidase) enzyme, which may necessitate a tailored approach. Addressing mold exposure, candida, and other specific issues becomes crucial when considering clinical symptoms and health status.
Environmental exposure is vital to factor in; for instance, if someone is exposed to mold. We also need to consider if there’s a genetic deficiency in breaking down histamines. In such cases, a low histamine diet might be necessary, distinguishing it from perceived sensitivity.
Proactively addressing exposure through nutrition is vital. Consider incorporating more phytonutrients and antioxidants to reduce oxidative stress if your body is under environmental strain. By understanding and addressing these environmental factors, we can proactively mitigate their effects through dietary choices.
4. Adverse food reactions
Lastly, we have adverse food reactions, which fall into three categories. First, there’s food sensitivity—an IgG and IgA-mediated reaction—which can be delayed. This means a reaction might occur on day two, three, or even four after consuming a potentially sensitive food.
On the other hand, a food allergy, an IgE-mediated reaction, results in an immediate response, varying from mild to severe—ranging from itching in the mouth to an anaphylactic reaction.
Additionally, there’s food intolerance, where the body lacks enzymes to break down specific food components.
To create a personalized diet plan, we must consider these reactions. For instance, one person might avoid a certain food due to sensitivity, intolerance, or allergy. However, it doesn’t mean you should avoid it too. Testing methods, elimination diets, and allergy tests can provide objective insights. It’s crucial not to eliminate foods solely based on assumptions, making the process more objective and informed.
Key takeaway
We consider all these categories, acknowledging numerous other variables. My biggest takeaway for you is to avoid blindly following a specific diet merely because it’s popular among influencers, friends, or family.
Evaluate your individual needs: your activity levels, interest in food, cooking preferences, and the feasibility of meal prep based on your schedule. All these factors are crucial in designing a healthy and sustainable meal plan tailored to you. It’s not about pursuing perfection but finding what works for you and allowing it to evolve over time. You may not start with a perfect diet, but gradually develop habits and broaden your perspective on food – not just as fuel but as information, medicine, a means to connect, and a way to heal your body. Nutrition is powerful and influences every reaction in your body. To function optimally, we must eat optimally.
If you found this helpful, please give it a like, share it, and don’t forget to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Feel free to reach out if you’re seeking an individualized approach to your nutrition plan – we’d love to hear from you and schedule a discovery session. Also, check out our fantastic community on The Movement Paradigm app, which is available on Apple or Google. Join us for various programs and abundant information. It’s a great community to support you on your journey. Hope to see you soon!
Are you experiencing chronic bloating? Perhaps you are experiencing it 20 to 30 minutes after a meal or 2 to 3 hours after a meal, or even as the day goes on, it just progressively gets worse. You have tried so many different things, but you just don’t seem to be able to put a dent in it.
In this blog, we will talk about some of the common causes of bloating and, more importantly, what you can do about it.
It is important to be able to understand what the root causes of your bloating are and how you can begin to heal your body and hopefully feel your best.
As I mentioned, we want to start by assessing when you have your bloating and how it presents to understand the root causes.
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Causes of bloating
1. Poor digestion
I see this as the most common cause of bloating, which can look slightly different for each person. As I mentioned, we want to know if you feel the bloating about 20 to 30 minutes after a meal. This is oftentimes associated with low stomach acid and, perhaps, even low pancreatic enzymes.
Our incredible digestive process begins in the mouth during chewing, where enzymes from saliva initiate the mechanical breakdown of food. Stomach acid is then released to break down proteins, and pancreatic enzymes break down on proteins, carbs, and fats. Bile helps with fat breakdown, and brush border enzymes continue the digestive process. Any disruption in this pathway can push bacteria downstream into the intestines, potentially causing bloating.
In a fight-or-flight state or freeze state, our natural GI motility and digestive capability are compromised. For instance, during lunch, while using the computer or phone, reading, or multitasking, cortisol levels increase, diverting blood flow away from the digestive tract. This slows the digestive process and can be easily addressed to make a significant change in bloating.
2. Nervous system regulation
If we are in a fight-or-flight or freeze state, it not only affects our digestion in the moment but also has overall implications. If every time we eat, or if there’s a fear or apprehension of food leading to a persistent fight-or-flight state, it can contribute to ongoing bloating and dysbiosis in the gut—an imbalance in bacteria. Stress is known to alter the bacterial colonization of the gut, thereby contributing to gut dysregulation.
3. Small Intestinal Bacterial Overgrowth (SIBO)
When considering the microbiome, it’s ideal for the majority of bacterial diversity to be in the large intestine. The small intestine, with only about 3 million Colony Forming Units, is meant to have much fewer bacteria, as it primarily serves as the site for nutrient absorption. An overgrowth of bacteria in the small intestine, especially when consuming fermentable carbohydrates, can lead to gas production. Bloating and gas occurring 2 to 3 hours after eating, particularly with foods like cruciferous vegetables, apples, blackberries, and avocado, may indicate increased gas production, ultimately expelled through the lungs.
If you experience bloating and gas, especially within 2 to 3 hours after a meal or throughout the day, it’s worth evaluating the possibility of Small Intestinal Bacterial Overgrowth (SIBO) as a potential root cause. Additionally, other gut disorders should be considered, such as irritable bowel syndrome (IBS), which encompasses functional bowel disorders, with about 80% of IBS cases being SIBO.
Other factors like leaky gut, resulting from prolonged gut issues, poor digestion, stress, nutrient deficiencies, and inflammation, can contribute to intestinal permeability. When tight junctions in the intestine become compromised, substances like undigested food, pathogens, or toxins may leak into the bloodstream, triggering an immune response. This systemic inflammatory process, coupled with poor nutrient absorption, can also lead to bloating.
Fungal overgrowth or parasites are other factors that can contribute to bloating, making it a challenging symptom to pinpoint in various gut disorders.
4. Food sensitivities, intolerances, and allergies
We need to consider adverse food reactions, which can manifest in various ways. Allergies typically result in mild to severe, immediate, and IgE-mediated reactions. On the other hand, food sensitivities involve delayed responses, occurring on days two, three, or four, and are mediated by IgA and IgG. Intolerances, such as lactose intolerance, lead to immediate reactions after consuming the problematic food, in this case, causing bowel issues. The lack of enzymes to break down the ingested substance triggers an immediate response. It’s essential to recognize that all these adverse food reactions have the potential to cause bloating.
How to address bloating
1. Address your digestion
No matter what you do, if you decide to do any testing, you want to ensure that you’re doing the most fundamental thing, which is putting yourself in a parasympathetic state before eating. Take three breaths before you eat and chew your food 20 to 30 times. Also, consider going for a walk immediately afterward for at least a few minutes to help digestion. If you can implement these with every meal, that will make a significant difference.
2. Testing
If testing is within your capability, I highly recommend a comprehensive stool test, such as the GI-MAP. Alternatively, you can conduct individual tests, examining factors like pancreatic elastase or assessing leaky gut through the biomarker zonulin. A stool test, in particular, provides valuable insights into intestinal health, identifying dysbiosis, parasites, and potential SIBO. If SIBO is a concern, a specific test is available, but you still need to understand why you might have SIBO in the first place.
3. Vagus nerve exercises
Numerous resources are available regarding nervous system regulation. I encourage you to explore my channel or blog, where you’ll find various vagus nerve exercises and somatic practices. You can seamlessly integrate these simple activities into your daily life, assisting in transitioning from a fight-or-flight or freeze state to a state of safety and connection within your body.
4. Identify triggers
Identifying triggers is crucial for proper digestion, connection, and safety. Investigating food sensitivities, intolerances, and allergies is vital. If you find yourself sensitive to almost everything, experiencing reactions to every food, it may indicate a core issue, often linked to a leaky gut.
While eliminating certain foods temporarily can be helpful, it’s not a sustainable solution and may contribute to dysfunctional eating behaviors. Recognize that this approach might be necessary for a specific period, but the key is to move towards understanding what your root causes are and how you can begin to heal whatever they are.
You can explore modified elimination diets or full elimination diets if appropriate for your situation and without a history of eating disorders. These approaches can help uncover food sensitivities. There are simple ways to assess these sensitivities and work towards resolving them.
Key takeaway
In essence, there are many different reasons why you may have bloating, and there are also many ways to identify this information, even by just assessing the timing of when things happen. There are specific tests you can do to understand it for sure, have objective measures, and begin to heal your body, transform your life, and thrive.
If it was helpful, please give it a like, give it a share, comment, and, of course, subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement.
Are you experiencing pain that just keeps moving from one body part to another? Maybe you’re feeling some puffiness under your eyes, swollen lymph nodes, or even swollen ankles. Or perhaps you keep getting sick; you keep catching anything that comes your way. Well, today, we’re going to dive into five different potential inflammatory triggers that you could be experiencing.
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What you need to know about inflammation
Did you know that 75 to 90% of all chronic diseases are now associated with excessive or persistent inflammation?
If you get an ankle sprain and roll your ankle, you’re going to have a normal inflammatory response. That’s typically going to be within the first four to five days. You’ll have some swelling, some pain, and white blood cells coming to the area. That is exactly what our immune system is supposed to do.
Now, excessive or persistent inflammation occurs when acute inflammation becomes chronic, or we lose our tolerance. This is when it feels like when one thing resolves, there’s another and another; it almost feels like bad luck. This is typically associated with chronic or systemic inflammation.
Inflammatory triggers
Now, let’s dive into five potential inflammatory triggers. Although it is not an extensive list, it can help to identify sources of inflammation.
1. Food
Food is medicine. When thinking about food from a nutrient repletion standpoint and how nutrients affect every reaction in our body, not having enough nutrients can cause inflammation. We can also have potentially inflammatory foods, anything from a food allergy or food intolerance to food sensitivity. The foods we consume regularly could perpetuate or contribute to inflammation.
2. Bugs
This can include Lyme disease or parasites, for example. If you’re traveling outside the country, have a dog, or live in certain parts of the world can all increase your risk for a parasitic infection. I do stool tests regularly, and while I don’t often see parasites, when they do show up, it’s something that needs addressing.
3. Toxins
We can have internal toxins and external toxins. In our world, we are exposed to toxins all the time—plastics, chemicals in cleaning products, facial products, hair products, and so much more. But, we can also be exposed to things like mold, for example. We can also have an infection related to an internal toxin, which can be a viral or bacterial infection.
4. Trauma
This can be emotional trauma, physical trauma, ongoing current stress, or trauma that we’ve experienced as a child. All of this can perpetuate an inflammatory cycle. Stress changes the colonization of bacteria in our gut. Our gut comprises 70% of our immune system, so over time, that can contribute to an inflammatory response.
5. Hormones
Hormonal imbalances such as thyroid issues, high estrogen (an estrogen-dominant state), low testosterone, low progesterone, and insulin resistance can all attribute to increased inflammation.
When we consider all these potential categories of triggers (though not exhaustive), it helps us get an idea of what could be happening in our bodies. When you have more of these present, there is a greater chance, of course, that you may have a more pronounced inflammatory response.
Key Takeaway
When you’re starting to explore what might be an issue for you, these are some things to consider from an overall lifestyle perspective to see how you can begin to heal your body. Know that no matter what comes up in any of those categories, there are solutions for it. You can change your diet and influence your hormones through what you’re eating, how you’re sleeping, and how you’re managing your stress levels. You can address past traumas, treat infections, and address parasites. So, no matter what, you have the ability to identify, address, and heal your body.
If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement.
If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.
If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.
Reference:
Liu YZ, Wang YX, Jiang CL. Inflammation: the common pathway of stress-related diseases. Front Hum Neurosci. 2017;11:316. doi:10.3389/fnhum.2017.00316
Are you experiencing chronic pain? Perhaps you’ve been to pain management doctors or health professionals, and you can’t seem to resolve this chronic pain that is deeply affecting the quality of your life.
We have seen so many people come into our clinic with chronic pain, and I think that it’s important for you to understand if you are experiencing this — how your gut plays such an important role in not only why pain is happening but how to improve it. So today, we’re going to take a deep dive into talking about chronic pain and gut health and pain-free strategies for your life.
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Understanding chronic pain
Chronic pain is technically defined as pain lasting over 3 to 6 months. Now, if we have acute pain, let’s say, for example, an ankle sprain. You step off a curb and roll your ankle, and you experience an acute response, which is your natural defense and repair mechanism. White blood cells rush to the area, and there is increased blood flow. This results in swelling, pain, and possibly redness.
This is a normal response, precisely what our system is supposed to do. However, in the case of chronic pain, there is no obvious tissue damage at this point. For instance, with an ankle sprain, you would typically have damaged the ligament in the ankle. In that case, there was actual tissue damage that occurred. When we experience chronic pain, there is no actual tissue damage. Nevertheless, our brain continues to perceive this pain. It keeps telling us that there’s still pain and that something needs to be resolved.
We can experience a variety of chronic pain conditions. For instance, arthritis, including osteoarthritis, psoriatic arthritis, and rheumatoid arthritis, can lead to ongoing inflammation, resulting in chronic pain. The keyword here is inflammation. Whether it’s autoimmune in nature or osteoarthritis, it involves inflammation. It’s essential to recognize the role of inflammation in chronic pain.
Another example is fibromyalgia, which can cause widespread musculoskeletal pain, along with issues like sleep disorders, memory problems, and mood disorders.
Additionally, we can have conditions like allodynia, where there is an increased sensitivity to pain. Think of this as hypersensitivity; for example, when something lightly touches your skin, it shouldn’t theoretically cause pain, but it can trigger an exaggerated response from the nervous system.
In essence, when considering pain, we should focus on how our nervous system processes it. As I mentioned, we have acute pain and chronic pain. Chronic pain is unique because it involves sensitization of the nervous system, which continues to perceive pain even after the tissues have healed.
Gut’s role in pain
Now, let’s discuss the role of the gut in pain. As I mentioned earlier, inflammation is closely tied to our natural defense and repair mechanism, which is crucial for maintaining our overall well-being. Our immune system is performing the necessary functions.
Consider the gut and the microbiome, where we have over 400 million different bacteria residing. These bacteria play protective roles in our immune health and immune modulation. They also contribute to the synthesis of neurotransmitters and play a vital role in digestion and nutrient metabolism. Moreover, they affect the effectiveness of therapeutics, medications, supplements, and various other bodily functions.
It’s worth noting that the gut comprises 70% of our immune system, thanks to the gut-associated lymphoid tissue (GALT). This specific lymphoid tissue has a profound impact on our entire immune system, making it incredibly powerful.
If we have any type of gut dysregulation, such as dysbiosis (an imbalance of bacteria), SIBO (small intestinal bacterial overgrowth), leaky gut, i.e., intestinal permeability, parasites, or poor digestion, this can lead to a whole host of problems, pain being one of them! If we have poor intestinal health, for example, we may not be absorbing our nutrients properly. This can lead to micronutrient deficiencies and even macronutrient deficiencies, and so on. Therefore, the gut plays a massive role in chronic pain. In every patient I’ve ever worked with who has chronic pain and inflammation, we consistently see, time and time again, with stool tests, that the gut plays a huge role in their pain.
When you’re really trying to uncover some of the underlying causes of your chronic pain, you do want to look at specific testing. This could include stool testing and examining specific inflammatory markers, such as high-sensitivity C-reactive protein, homocysteine, and sedimentation rate. There are really specific things that we can look at to get a better picture of this chronic pain and inflammatory cycle. Once you’ve done that and have more information, you can also explore things like a micronutrient panel to understand where you or someone you love might be deficient.
Pain management strategies you can use
Here are some pain relief strategies you can use by addressing your gut.
1. Address your nutrient intake
This seems the most obvious, but addressing your nutrient intake is just the beginning. Are you eating a diet that is whole foods and high in fiber to enhance the diversity of your microbiome? Having a diverse and fiber-rich diet can be one of the most helpful things for your microbiome. You can also focus on consuming different colors and nutrients. We often say, “Eat a rainbow,” and that’s not just art; it’s also science. Eating a variety of colors provides you with nutrients, phytonutrients, and antioxidants that can help mitigate oxidative stress, which, in turn, helps reduce ongoing inflammation that might be contributing to your chronic pain.
Herbs and spices can be powerful additions to your diet. Consider incorporating items like turmeric, ginger, cloves, and rosemary. You can either add them to your meals or take them in supplement form. Depending on what you discover from potential stool tests or a more in-depth examination, you may want to consider a specific gut protocol to address any underlying infections, dysbiosis, or inflammation that may be occurring in the gut.
2. Consuming essential rich fatty acids
Omega-3s, mainly found in fatty fish like salmon and mackerel, play a significant role in healing, not only in reducing inflammation but also in supporting membrane health and mitochondrial function.
3. Movement
You should approach movement from a graded perspective, meaning that doing too much too soon can set you back. Movement can positively impact our digestive system, nervous system, and mitochondria, making it one of the most powerful ways to influence chronic pain. However, it must be purposeful and gradual. For example, if you’re starting to walk, don’t jump into walking for an hour. Begin with 5 to 10 minutes and gradually increase the duration as you gain confidence, feel good, and allow your tissues to adapt to the new stressor.
4. Nervous system
Lastly, let’s not forget about your nervous system. There are various ways to address your nervous system, such as through walking, hugging a friend, participating in yoga classes, or engaging in movement. Understanding chronic pain and how to address it definitely involves addressing the nervous system. If you have a history of trauma, you can check out my recent blog on that, as it’s also an important factor to consider. When dealing with ongoing stressors, it’s not necessarily about eliminating stress but rather learning how to navigate through stress. Addressing your nervous system is a top priority when it comes to healing your pain.
Key takeaway
I hope you can appreciate the significant role of your gut health in your chronic pain. It’s important to understand that you can take actionable steps to alleviate your pain. Yes, it might be challenging, and yes, it’s a journey, but there are things you can do to initiate the process.
Even if you can’t perform stool testing or any testing, start with some of the steps I mentioned about optimizing your nutrition and movement, nurturing your nervous system, and improving your sleep. These actions can truly begin to transform your gut microbiome, restore your body’s balance (homeostasis), and kickstart your journey toward healing from your pain.
If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.
If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.
Are you experiencing ongoing health issues that just can’t seem to be resolved—autoimmune disease, chronic gut issues, maybe things like neurodegenerative disease? Maybe you’ve experienced trauma as a child or as an adult, and you know that it might be affecting your body physically, but you’re just not sure how?
In this blog, we’re going to talk about the biology of trauma—how trauma can affect our physiology.
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Why understanding the biology of trauma is important
I’m interested in trauma because I have experienced a fair amount of trauma in my life, just like so many of us have. One of the things that I’ve learned, however, is how movement has healed my body. Understanding the science of why movement is so powerful in healing and being able to discharge energy is so important. Also, understanding how, without addressing repressed and suppressed emotions and trauma, it can result in physical issues, such as cancer and other chronic health conditions.
The Polyvagal Theory and how it relates to trauma
I think it’s always helpful to start with the Polyvagal Theory. This theory is by Dr. Steven Porges, and it really gives us a great visual representation of our nervous system.
Ventral vagal state (social engagement/safety)
As we break down the three aspects of our responses to our nervous system, let’s start with the state of social engagement. I like to refer to that as our state of safety, our state of connection, and our ability to relate. This is where we can connect to ourselves, connect to the greater world, and be compassionate, grounded, and mindful. From a physiological standpoint, this is where we’re able to rest and digest and have optimal immunity, mobility, and digestion in our gut.
Sympathetic state (mobilization/activation)
When we think about our fight or flight response, which many of us are familiar with, we consider it as our survival mechanism. In the fight or flight state, we’re primed to survive. Blood rushes to our extremities, our pupils dilate, and our blood pressure and heart rate elevate. We’re preparing to either fight or flee to ensure our survival.
Dorsal vagal state (immobilization/collapse/emergency)
Then, there’s our freeze state, also referred to as the dorsal vagal state, while the state of social engagement is known as the ventral vagal state.
In this freeze state, we can become overwhelmed, disconnected, and even experience shutdown or suicidal thoughts. From a physiological standpoint, you can think of it as our emergency state. Our body doesn’t know what else to do and simply can’t continue. This is where trauma comes into play.
When we’re in a fight or flight state, we activate the HPA axis, our hypothalamic-pituitary-adrenal axis, which is our body’s stress pathway. This is when cortisol and adrenaline are released, and it’s meant to protect us. It’s not inherently a bad state, as we often think. However, if this state persists for an extended period, with continuous stressors, we reach a point where we just can’t go on anymore.
When we haven’t dealt with these things, we can’t even process them. Additionally, consider that when we don’t have enough in the tank to keep going—not enough nutrients due to the damage caused by constant cortisol and adrenaline release—we become depleted. In either of these two cases, we move into a freeze state, which is our dorsal vagal response, our emergency state. This is when physical issues start to manifest.
In this state, we might receive a new diagnosis of an autoimmune disease. We might begin to experience dysautonomia, a dysregulation of our nervous system, which includes heart rate fluctuations such as bradycardia (low heart rate) or tachycardia (high heart rate). We could also experience symptoms like dizziness and blood pressure dysregulation.
Additionally, we could develop conditions like cancer or persistent gut issues that we keep trying to treat but just can’t seem to get better. Often, this is where the biology of trauma begins to reveal itself. When trauma hasn’t been addressed or discharged, it leads to physiological changes that ultimately alter our biology. These changes affect how our physical being copes with life’s stressors and continue to function.
The role of fascia in trauma response
Additionally, we also need to consider the fascial aspect of our physical response to trauma. When we’ve experienced any kind of trauma, it can look very different for each person, as it’s filtered through our own unique lenses, including our belief systems, values, and biases. Two individuals exposed to the same event might have entirely different responses due to these factors.
Regarding fascia, think of it as our three-dimensional network surrounding our organs and muscles, acting like the glue that holds everything together and serving as our force transmission system. However, when we have patterns of trauma, whether physical or emotional, it can ultimately impact all the information traveling to the brain. In our fascia, we have more interoceptors than proprioceptors. Interoceptors are the receptors responsible for providing us with internal awareness of self, like hunger, pain, heart rate, and breathing rate.
So, information from our internal environment is constantly signaling to the brain. These cues are consistently directed to the insular cortex of the brain, which is another major factor in how we hold these patterns in our body.
To illustrate, consider if you’ve ever had a scar, whether it’s from a c-section, thyroid tracheotomy, or any other type of scar on your body. A scar is essentially fascia with collagen fibers that typically have a certain arrangement but become cross-linked, making the tissue strong but less elastic. When we begin to address these scars, we often experience emotional releases. This is because a scar is connected to many things, including our physical tissue and the traumatic events related to surgery, falls, or injuries.
Working on a scar can lead to significant emotional releases, shedding light on how our fascia and tissue influence our emotions. By considering all this information, there is a path to healing your body both physically and emotionally.
How you can heal your body
So, how can you heal your body?
1. Address your health conditions
First, you want to address your health conditions. This might sound counterintuitive, as you may have expected me to say to address the trauma first. However, when your body is simply unable to cope any longer and you’re completely depleted, addressing these physical issues becomes crucial.
This depletion can manifest as nutrient deficiencies, such as magnesium and zinc, especially when you’re under significant stress, which depletes these essential nutrients needed for overall function. You also need to address physical issues like gut problems, including parasites, SIBO, or leaky gut. If you’re dealing with mitochondrial issues leading to chronic fatigue, chronic pain, and similar problems, these must be addressed as well.
Addressing these physical issues allows your body to start processing some of the emotions and provides the opportunity for your body to feel safe again. In the state of social engagement, we need to feel safe and connected. Unresolved past traumas that haven’t been processed leave us feeling unsafe as if we’re in a constant emergency state. Therefore, it’s important to address physical issues to kickstart the journey of healing from trauma.
2. Bottom-up approach
We often think about dealing with our trauma and emotions, in general, from a cognitive perspective. We try to rationalize and talk ourselves out of feeling a certain way in various circumstances, which can be quite challenging. When we consider a bottom-up approach, we focus on somatics, which essentially means movement.
Somatic practices involve utilizing the body to process and discharge emotional energy. One key aspect is working with the fascial tissue. It’s important to move the body in a safe way, allowing ourselves to release and process this energy literally. Various practices can help on this journey, such as somatic experiencing and Dance Movement therapy, which is considered one of the original somatic practices. The core idea in somatics is a movement-based approach.
For example, you can try a simple exercise like the butterfly hug. Bring your arms over your chest, interlace your fingers, and let your hands rest gently on your chest. Just this act can bring comfort, soothe your feelings, and make you feel safe and supported. Begin to alternate and create a slight vibration in your body, providing sensory information and allowing your body to settle in.
It’s important to stay in the exercise until you genuinely feel a response. Often, we cut such practices too short. Don’t rush it. Allow yourself the gift of time to feel comforted and safe. Whether that takes 1 minute, 3 minutes, or 5 minutes, it’s okay.
3. Integrate everything together
Third, it’s essential to integrate everything together because we must ensure that we’re addressing the physical issues comprehensively. We can’t simply attribute a physical health condition solely to trauma. Instead, we need to examine the physical condition in isolation and make sure we’re managing all aspects of it. This includes treating symptoms and addressing the underlying causes while simultaneously working on the journey of learning to regulate your nervous system.
Understanding the power of the autonomic nervous system is crucial. You can find more information on this in my blogs and videos about the vagus nerve. There are numerous ways to examine how our nervous system functions and regulates our autonomic functions, which encompass everything from our breathing and heart rate to digestion and swallowing. When we can address all these aspects, we create a more comprehensive approach to healing.
We learn how to regulate our nervous system throughout the day, enabling us to return to a resilient zone. This allows us to navigate any stressors that come our way, whether they’re flying at us rapidly or occasionally. However, it takes time, practice, and a deep understanding of your nervous system.
When you truly understand your nervous system, you realize that you have significant control over it, and you gain the power to choose what to do, when to do it, and how to do it for yourself. There’s no one-size-fits-all solution for everyone. In my online vagus nerve course and somatic course, I provide various exercises, but you have to find what resonates with you personally.
By addressing this through a movement-based approach, taking care of physical issues, and understanding the connection between your physical health and trauma, we can truly help you heal your body and live your best, thriving life.
If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple. Get a 7-day FREE trial!
If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.
Are you wondering why you’re working so hard at the gym but you’re not getting the results that you want? Did you ever think that you may be undereating and how that is sabotaging your health?
Today, we will talk about four ways you could be sabotaging your health and fitness goals by not eating enough.
I see patients day in and day out, and I look at their nutrient intake and see that so often, people aren’t eating enough to fuel their bodies. They’re not eating enough macronutrients for energy; they’re not eating enough micronutrients for overall health and well-being. This can be a big factor for improving your performance in your fitness or life or sport and your overall health.
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4 ways you could be sabotaging your health (by not eating enough)
1. You need enough calories to meet your metabolic rate
When considering our resting basal metabolic rate, think of it as the energy required for basic bodily functions such as digestion, excretion, breathing, and blood circulation. For most people, this amounts to a minimum of 1200 calories per day, factoring in age, gender, and activity level. Prolonged periods of calorie deficit or restrictive eating can cause your basal metabolic rate—essential for survival—to decrease. Ideally, we want our metabolism to improve over time, especially through exercise, so that we can consume more calories, including carbohydrates.
Continuing in a chronic diet cycle, whether intentional or unintentional and obsessively focusing on restrictive eating can unfortunately lower our set point, leading to inadequate fueling and hindering any changes in body composition.
2. Your brain and your body need energy to thrive
Every cell in your body requires energy. When discussing metabolism, we’re referring to mitochondria, the powerhouse of our cells, and much more. We should consider consuming nutrients as fuel to truly optimize every aspect of our well-being, including immune system function, gut regulation, hormone balance, nervous system health, and providing glucose for our brain’s energy needs.
If we deprive ourselves of carbohydrates, for instance, we can expect to experience symptoms such as brain fog, memory issues, and difficulty concentrating.
3. You’re not getting the results that you want in the gym
I see this over and over again, and it not only impacts your metabolic rate, as we discussed earlier, but it is often associated with inadequate protein intake. Muscle protein synthesis requires an optimal amount of protein. This typically means around 30 to 40 grams of amino acids per meal, ideally approaching one gram of protein per pound of body weight as a general recommendation. Of course, this can vary based on your starting point and the type of physical activity you engage in. Instead of merely aiming for survival, as the current Recommended Dietary Allowance (RDA) suggests, we should focus on protein to promote thriving.
To truly build muscle, you need to be in a calorie surplus, not a deficit. Achieving this may take time, but if we genuinely want to alter our body composition, particularly when it comes to weight training and increasing muscle mass, we must prioritize providing our bodies with the necessary fuel.
4. You’re undereating or lacking in macronutrient and micronutrient content
Think of our macronutrients as our proteins, our carbs, and our fats, and our micronutrients as our vitamins and minerals.
All of these essential components are derived from the food we consume. In my approach with patients, as well as for my own well-being, I prioritize finding ways to increase nutrient intake throughout the day. It is important to replenish our bodies with what they may be lacking and ensure that we optimize all these functions before considering supplementation or medications. It’s crucial to first evaluate what our bodies require from food in terms of health and well-being before considering any other interventions.
Key takeaway
Try to ensure that you have a healthy protein amount in every meal, a healthy fat, and a fiber source.
Second, have a variety of nutrients, focusing on diversity.
Now, if you are starting from a low caloric intake, you’ve either been intentionally chronic dieting for years and years, you’ve been yo-yo dieting, or you’re unintentionally just not eating a lot, but your weight has not changed, then reverse dieting may be necessary
In this case, you have to go very slowly. A reverse diet is where you’re increasing your calories very slowly, approximately 250 calories. Also, having a focus on some aerobic activity can help to make you more metabolically efficient. Activities such as biking can be a suitable starting point. This approach can positively impact our mitochondria, thereby influencing our metabolism.
You want to think initially of having a lower carbohydrate diet as you’re transitioning. And then, as you get more metabolically efficient, especially if you can begin to add in weight training, then you can start to slowly add more carbohydrates in.
The ultimate goal is that we don’t have to count calories. We can eat a higher calorie plan, enjoy food, and enjoy all of the nutrients that food provides us to feel our best.
If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple. Get a 7-day FREE trial!
If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.
Ever wondered why stress affects us the way it does? Dive into the intriguing world of the three stages of stress, where we unravel the science of your body’s HPA Axis and sympathetic nervous system activation. Discover these stages, learn how to identify them, and equip yourself with the tools to treat stress effectively.
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How Stress Affects Our Body
Let’s start by discussing how stress affects our body. Stress can be categorized as both good and bad. Good stress, known as eustress, can be related to physical exercise or the excitement of an upcoming event, for example. Eustress plays a vital role in our performance, but today, we will focus on the three stages of stress and how acute stress can transform into chronic stress, impacting our bodies.
The HPA axis, short for the hypothalamic-pituitary-adrenal axis, is the body’s stress pathway. When we encounter a psychological or physical stressor, our limbic system, the brain’s emotional center, detects a potential threat. This sets off a series of events, with signals sent from the limbic system to the pituitary gland in the brain, which, in turn, signals the hypothalamus. The hypothalamus then prompts the pituitary gland to communicate with the adrenal glands.
The adrenal glands respond by releasing cortisol. If this stress continues for an extended period, it can lead to a persistent activation of the HPA axis. It’s crucial to understand that when the HPA axis is activated, it triggers the sympathetic nervous system, putting us in a fight-or-flight mode for survival.
When the sympathetic nervous system is upregulated, or the parasympathetic nervous system is downregulated, it’s like having the gas pedal pressed down continuously. The longer the HPA axis remains activated, the more our sympathetic nervous system stays in overdrive.
In 1963, Hans Selye pioneered understanding physiological responses to stress, a concept known as General Adaptation Syndrome.
Stages of Stress
Stage 1 – Arousal
Let’s examine a typical cortisol rhythm. Around 6 a.m. to 8 a.m., we experience the highest peak of cortisol, which gradually decreases as the day progresses, particularly as bedtime approaches when melatonin takes over.
In a stage one arousal state of stress, both cortisol and DHEA levels are elevated. DHEA is a crucial hormone associated with vitality, often called the “anti-aging hormone.” Initially, this response is entirely normal, resulting in episodic increases in both hormones followed by a return to baseline. Typically, in this state, you may not experience any symptoms, but you are stimulated, and there is a rapid release of catecholamines. This is essentially a natural and expected response.
This scenario applies when we encounter episodic stress throughout our day or life. The HPA axis and sympathetic nervous system become activated temporarily, but we ultimately return to our resilient baseline state. Everything remains well within the normal range.
Stage 2 – Adaptation
Now, this is where we are adapting to a higher cortisol point. This can manifest as elevated cortisol points at various times throughout the day or even persistently high cortisol levels, particularly in the morning. It’s not uncommon to wake up at two or three o’clock in the morning due to cortisol peaking prematurely.
In this situation, cortisol remains chronically elevated while DHEA levels start to decrease. This is when you might experience stress-related symptoms such as panic attacks, anxiety, depression, or feeling both tired and wired simultaneously. Instead of winding down for sleep at night, you find yourself with the energy to keep reading, cleaning, or tackling various tasks despite feeling tired.
Stage 3 – Exhaustion
So, think of it this way: if your adrenals have been pumping out cortisol for so long, then at some point, your body’s natural homeostasis is affected. At this point, cortisol is now low, and DHEA is low.
Various things typically occur in this stage, but you are likely to experience significant chronic fatigue. You’ll also notice more depression than anxiety, although anxiety can still be a significant part of it. Low blood sugar and glucose dysregulation are common patterns here.
When looking at a cortisol graph, there will be at least two to four points that are low on the cortisol rhythm. Normally, it starts up around 6:00 a.m. and gradually decreases throughout the day. However, in this case, multiple points are low. This can lead to symptoms such as fibromyalgia, dizziness, brain fog, inflammation, allergies, and even early menopause, which is another sign of stage three stress.
Other common symptoms are cravings for salty food, dizziness, and easy bruising.
Understanding the Stage of Stress You Are In
So, as you can see, each stage is very unique in its presentation. Some individuals may present with signs of stage two or stage three, which is common. However, I believe the first step I recommend is to try to better understand where you are. Simply identifying your stage is an excellent starting point for healing your body, and knowing that you can do it is important.
Your body is designed to heal itself, so when you start providing it with the things it needs and desires, you can significantly impact your health.
Tips for Overcoming Stress
Here are a few important tips, regardless of your stage. What stage are you in right now? Simply identifying it and understanding stress a little more is a great starting point.
Tip #1 – Focus on Your Nutrition
Focus on your nutrition! Especially if you are in stage three of stress, where you’re experiencing a lot of blood sugar dysregulation and low blood sugar in general, this is an area that you can really begin to eat every three to four hours. I would not recommend fasting in this situation. Instead, concentrate on balanced meals that include protein, healthy fats, and fiber sources, and consistently consume whole foods throughout the day.
Even if you find yourself in a slight caloric surplus, it’s important to note that most people I encounter are actually in a caloric deficit, which can contribute to more stress on the body.
So, keep in mind that the focus here is on whole foods and consistently eating high-quality nutrients. This approach aligns with my next suggestion: to ensure you’re replenishing nutrients. If you’re consuming very few calories or fasting, all of these practices can deplete your body with the essential nutrients needed for a healthy nervous system and stress mitigation, making you more resilient.
Therefore, emphasizing the intake of optimal nutrients and whole meals is a crucial step in managing stress.
Tip #2 – Nervous System Regulation
If you’ve read any of my blogs, you can see lots of different examples of this, but this can start with simply moving your body. This can be any type of breath work, movement, authentic movement, somatics, and vagus nerve exercises I have provided you. It could be anything to consistently regulate your nervous system in a healthy way. What are your triggers, and what things really are fulfilling you?
Tip #3 – Optimizing Sleep
I’ve written a few blogs on sleep, but here are some ideas: First, you want to think about down-regulating your nervous system to be able to go to sleep. Have a ritual before you go to bed. Wear blue light blockers if you’re using your phone, TV, or tablet because, in this case, it’s actually signaling to the receptors in your retina that it is morning time.
When you wake up, your ritual is even more important. You want to ideally try to get morning sunlight within the first 20 minutes of waking up. If that’s not possible, you can use a SAD light. It’s not as good as the sun, but it is a good backup plan so that there’s at least something in place that will help to increase your natural cortisol in the morning, and it will also help with the evening melatonin production.
So, consider everything you can do to optimize sleep.
Tip #4 – Supplementation
With this, the biggest take-home that I want to give you here is within each stage of stress, there are many different options. This will depend on your medical history, the stage of stress you’re in, and the types of things you are sensitive to—have you tried herbs, botanicals, or adaptogens? Have you had an issue with them in the past? There are so many variables. The first step is nutraceuticals, i.e., getting the nutrients that you are not getting through food.
Beyond that, you can get more specific in looking at different adaptogens that might be appropriate for your level of stress. For example, Ashwagandha is appropriate for all three levels of stress. That may not necessarily be the right thing for you, however. You do want to check with your doctor, functional medicine provider, or dietitian to ensure it is.
There are so many things you can do to begin to pave the way for a more resilient nervous system, a healthy body, and a healthy mind.
If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple.
To learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.
Are you ready to embark on a transformative journey towards optimal well-being? If you’re eager to feel your absolute best, you’re in the right place! In this blog post, we’re about to unveil seven incredibly effective strategies to improve your gut and mental well-being.
From dietary advice to physical activities, consider this your comprehensive guide to achieving a healthier, happier you! So, let’s dive right in and explore the recipe for success when it comes to nurturing your gut and your mind.
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The gut-brain connection
Now, many of you have heard me speak about this before, which is how powerful the gut-brain connection really is. What we are fueling our body with, what we’re putting in day in and day out, is directly affecting our brain, thoughts, emotions, and the ability to regulate our nervous system. It is directly affecting our gut.
This beautiful relationship is something that we can optimize through some of our daily habits, our choices, and recognizing what are the things that are going to help our overall emotional, mental, and physical well-being.
7 ways to improve your gut and mental well being
1. Optimizing digestion
Consider taking three diaphragmatic breaths right before you eat. This is because when we bring blood flow to the autonomic nervous system and the digestive tract during our meals, we optimize our digestive capabilities.
If you’re multitasking, like looking at your computer, checking our phone, or while eating, this increases cortisol levels and diverts blood flow away from the digestive tract, slowing down our digestive process. So, if we can take at least three breaths before we eat, or even more, we bring ourselves to a parasympathetic state, promoting ‘rest and digest.’
In addition to that, chewing your food 20 to 30 times can significantly help with the mechanical breakdown of food. This process begins in our mouth, where our saliva releases enzymes to break down the food.
Chewing also signals the body to prepare for digestion, optimizing the production of bile, pancreatic enzymes, and hydrochloric acid. This way, we can break down the food into very fine particles before it reaches the small intestine.
2. Balancing your nervous system
There are so many ways to balance your nervous system, and if you follow any of our videos and our content, you’ll realize that there are endless possibilities. So much of it is about finding what most resonates with you. It could be anything from diaphragmatic breathing, walking, getting out into nature, doing specific vagus nerve exercises, dancing, engaging in authentic movement, or somatic movement where you can freely express your emotions. It could even be as simple as talking to a friend.
There are lots of ways to balance your nervous system, but it starts with recognizing which nervous system state you’re in. Are you in a state of safety and connection, are you in fight or flight, or are you in a freeze state? Once you can identify your current state, you can then choose what you can do to become more resilient and bring yourself back to that state of safety and connection, allowing you to better navigate life’s challenges.
3. Movement and exercise
This can actually help with the diversity in our microbiome, which can ultimately be very protective against conditions like colon cancer and gastrointestinal diseases. Making movement a priority in your life is crucial. This could mean walking, lifting, or running, but it’s important to think about exercise and movement in a specific way.
In my world, they’re a little different because we want to think about moving all day long. Our bodies crave movement, and that’s what we need for a healthy nervous system and a healthy gut. If we can view movement as a gift that we’re nourishing and appreciating, and exercise as a way to push our bodies outside of their comfort zones, taking them a bit past what they’re used to so they can adapt, change, grow, and evolve.
4. Probiotic and prebiotic-rich foods
The way to think of this is that if you are relatively healthy, without any obvious digestive issues, it’s likely easy for you to incorporate probiotic-rich foods. These include items like kefir, kimchi, sauerkraut, and foods with active live cultures, and perhaps even a probiotic supplement.
Now, if you have gut issues and you’re not sure what they are, it can be especially beneficial to consider a stool test to identify the specific issues. Many people with gut problems find that probiotics are not well tolerated, especially if there’s something going on in the small intestine like SIBO (Small Intestinal Bacterial Overgrowth). In such cases, probiotics might not be the first step to take.
However, when we think about general health and well-being, including mental health, probiotic-rich foods are great. When considering psychobiotics, which are specific strains related to mental health, lactobacillus and bifidobacterium are the two most common strains you’ll find in a probiotic supplement. These strains can be particularly beneficial for mental health, and there has been a lot of promising research on them.
Additionally, we want to think about prebiotic foods, such as bananas, garlic, and onions. These foods can be thought of as the fiber sources that probiotics feed on.
5. Anti-inflammatory foods
We should also consider factors like Omega-3s, increasing our intake through fatty fish, as well as foods like walnuts and flax seeds. Simultaneously, it might be beneficial to decrease some of our Omega-6s, which can be found in higher-fat foods, such as seed oils that are often present in packaged foods. The goal here is to optimize our intake of anti-inflammatory nutrients.
Anti-inflammatory nutrients can be thought of as Omega-3s, but also include phytonutrient-rich foods. A great way to approach this is to incorporate a variety of colorful foods into your diet. Think of all the different colors – reds, blues, yellows, etc. Each color provides different nutrients that can help support our biochemistry and promote overall health.
6. Fiber-rich environment
Fiber is incredibly important for maintaining a healthy microbiome. We should aim for at least 25 to 35 grams of fiber per day, although the specific amount can depend on your diet and individual needs. What’s crucial is obtaining fiber from various sources. In this context, diversity in fiber sources is more important than simply meeting a daily fiber goal. It’s this diversity that helps beneficial bacteria thrive in your gut.
7. Specific nutrients
To get a bit more specific about certain nutrients, we can aim for foods rich in tryptophan, which is a precursor for serotonin, often referred to as our “happiness hormone.” These foods can include items like turkey and eggs.
Additionally, we can focus on tyrosine, a precursor for dopamine, which can be found in foods like meat or almonds. It’s important to recognize that specific nutrients like these play essential roles in neurotransmitter production, including serotonin, dopamine, and GABA. Proteins serve as the building blocks for these neurotransmitters, making a protein-rich diet a crucial aspect of maintaining their balance and functionality.
The Bottom Line
These are just seven of many strategies, but I hope they give you a good sense of the various possibilities we have to optimize the relationship between the gut and the brain.
If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.
