Tag: gut health diet

Gut Health and Chronic Pain: Strategies for a Pain-Free Life

Posted on by Arianne Missimer

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.

Rather watch or listen? 

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.

Other things that might interest you:

Recipe for success: 7 ways to improve your gut and mental well being

Posted on by Arianne Missimer

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.

Rather watch or listen? 

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.

Other things that might interest you:

5 STEPS TO HEAL YOUR GUT

Posted on by Arianne Missimer

Do you experience food sensitivities and triggers? Perhaps you might have been told that you have a leaky gut or SIBO (Small Intestinal Bacterial Overgrowth)?

Maybe you just have chronic inflammation or a health condition and you’re not sure where to start with healing your gut? But, you know how important it is to heal your gut. So let’s dive into how you could do that.

Rather watch or listen than read?

Our food supply has changed so much since the end of World War II and our agricultural industry is very different than it used to be. We have many more GMOs, herbicides, and pesticides that are used in our food. We also have much more processed food, and therefore that has greatly impacted the health of our microbiome.

In addition to that, we have more stress, more sugar, more antibiotics, a lack of sleep, and lots of caffeine. All of these things are attributing to systemic inflammation and poor gut health. Just one round of antibiotics can shift your microbiome forever.

5 R Approach to Heal Your Gut

1) Remove

We want to remove any potential triggers. This could look very different for each person but here are some examples. This could be doing an elimination diet to remove potentially inflammatory foods. It could also be a modified elimination, like removing gluten and dairy. It could include antibiotics, anti-microbials, or antifungals to eliminate some kind of infection like SIBO or yeast overgrowth.

Removing stressors if you are maintaining a high-stress lifestyle can be very important in your healing.  You can’t remove the stress of course, but you can begin to manage and reduce the stressors in your life.

Ideally, you want to have a health professional to help you during this process. They can assist you with looking at all things that are happening in your life: sleep, stress, movement, relationships, and social aspects.

2) Replace

 Now that we removed all of these potential triggers, you’ll want to replace them with proper nutrients and anti-inflammatory food, and phytonutrients. Maximize your fruits and vegetables, olive oil, and healthy fats, for example. This can also include supplementation as well.

As we get older our digestive enzyme activity begins to decrease. That can be one factor in some gut issues. Using supplementation to support you during this time can be very beneficial because many times you’re not absorbing the nutrients as you should, especially in the case of leaky gut or intestinal permeability.

The protective barrier of the epithelial lining in our gut becomes less protective and then pathogens can come into our bloodstream causing an immune reaction. When you have SIBO, you’re not absorbing the nutrients in the small intestine like you should be. These are just a few reasons why we might need supplementation.

3) Reinoculate

This can be with probiotics. Bifidobacterium and lactobacillus are two of the primary strains that could be very beneficial in contributing to this anti-inflammatory effect and increasing the diversity of the bacteria of the microbiome. You can supplement and then you can also work towards increasing fermented foods regularly in your diet. If you’re not able to consume a small amount regularly, ideally daily, then it may be best to supplement in addition to that. If you’re able to eat it on a regular basis, then that’s the best approach.

4) Repair

Specific nutrients, as well as medicinal herbs, have been very beneficial in healing the gut lining. Things like glutamine, 14 grams per day, have been very beneficial in healing the epithelial lining of the gut. Also, things like licorice, vitamin D, omegas, and much more can be given to begin to help repair the gut.

5) Rebalance

This is where you want to look at all the aspects of your life critically and make the appropriate lifestyle shifts to bring your body back into its most optimal state of wellbeing. 

You want to remember that this approach could look very different for each person. The timeline can look very different for each person as well.

Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

For more content, make sure to subscribe to our YouTube channel here.

Other things that may interest you:

Chew Your Food To Heal Your Gut

What do your gut bacteria do? | 10 Functions of Gut Bacteria | Microbiome

Vagus Nerve Hack | Hand Reflexology

Is your anxiety or depression coming from your gut?

Posted on by Arianne Missimer

Is your anxiety and/or depression coming from your gut? So many people are suffering from anxiety and/or depression, so it’s important to look at the connections between the gut and the brain, and the gut’s influence on mood and behavior. This is an important aspect of looking at mental health and addressing some underlying physical causes. 

The gut-brain connection is fascinating, and it is essentially our bidirectional communication between our gut and brain. It has multiple pathways, including the hormonal, immune system, and nervous systems. For the purpose of today, let’s focus on two aspects: the hormonal and nervous systems.

Rather watch or listen than read?

The hormonal connection is based on neurotransmitters which are essentially chemical messengers; we also refer to them as hormones. They are signaling from the gut to the brain and the brain to the gut. We have 90% of our serotonin, which is our hormone that provides feelings of happiness, located in our gut. 50% is the dopamine in our gut, which is our feel-good hormone. We also have GABA, gamma amino butyric acid, which decreases feelings of stress and anxiety. All of these are located in our gut! Therefore, gut issues, infections, inflammatory diets can influence our mood and behavior. 

Our gut bacteria form these neurotransmitters, so different strains of bacteria will influence these different neurotransmitters. For example, Streptococcus and Enterococcus produce serotonin. Escherichia produces norepinephrine, dopamine, and serotonin. Bacillus species also produce norepinephrine and dopamine. Bifidobacterium produces GABA. Lactobacillus species influence our acetylcholine, which is important for relaxation response, and GABA. 

The nervous system pathways of the gut-brain connection, on the other hand,  primarily exist through the vagus nerve. The vagus nerve originates from the brainstem; it’s the 10th cranial nerve, and it’s actually a pair of nerves. It innervates muscles of the face, throat, heart, respiration, digestion, and our entire elimination track. It is one of the most important nerves of our digestive system. Therefore, we are influencing this gut-to-brain connection when we are either stimulating the gut from a viscera and/or probiotics or vagus nerve stimulation exercises such as breathing. 

It is imperative that we begin to look more closely at these powerful connections and that we look beyond the genetic and environmental components to see why someone may be experiencing anxiety and depression or other mental health issues. Things such as leaky gut, SIBO (small intestinal bacterial overgrowth), systemic inflammation, inflammatory foods, and the standard American diet will undoubtedly influence these neurotransmitters and the vagus nerve. This attributes to changes in our serotonin, dopamine, and GABA levels, thereby impacting our mood and behavior. 

What can you do about it? Find a functional medicine provider to help you navigate the physical causes of anxiety and depression. You could also start with testing: leaky gut, SIBO, stool testing to look at your microbiome. 

You can also start by making small changes. Focus on eating an anti-inflammatory diet, optimizing your sleep, and working on stress reduction connections.

Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

For more content, make sure to subscribe to our YouTube channel here.

Other things that may interest you:

WHY DO YOU HAVE CRAVINGS | 4 reasons

Top 5 Vagus Nerve Hacks to Help You Relax and Restore

What To Eat To Improve Your Nerve Health | 10 NUTRIENTS