Wow! How things have changed. It is easy to remember a time when we were not talking about gut health, the microbiome, and microbes, and now it’s hard NOT to come across an article that speaks to the huge impact our gut health has on our overall health and wellbeing. Today we are not going to get into the what’s and why’s, but instead we are going to focus on two simple changes (that have nothing to do with taking probiotics) that we can make to improve our gut health.
Add a Quality Fish Oil to Your Diet:
A 2017 study published in the journal Scientific Reports finds that people who eat foods rich in omega-3 fatty acids, found in fish oil and fatty fish, have more bacterial biodiversity in the gut. There are 38 trillion bacteria that live in our gut biome, and a gut with rich and diverse bacteria is key to our overall health. On the other hand, less microbial diversity has been associated with irritable bowel syndrome, bowel cancer, and more.
Encouragingly, Dr Sarah Ballantyne, PhD, points out “that fish oil supplementation can restore levels of probiotic bacteria in about two weeks.”
Photo by Caroline Attwood on Unsplash
Make Sure Your Vitamin D Levels are in a Healthy Range:
Vitamin D deficiency has been associated with a wide range of diseases and multiple forms of cancer including breast, colon, and prostate cancers. Studies have also connected our Vitamin D levels to the development and severity of various gut issues, including Inflammatory Bowel Diseases, and particularly Crohn's Disease. Vitamin D regulates immune cells, gut barrier function and our immune system response in the gut, all of which may be protective from IBD and colon cancer. Preclinical trials have also seen vitamin D restore good bacteria in the gut and improve metabolic disorder. According to Dr. Sarah Ballantyne, PhD, “Vitamin D deficiency leads to shift toward pathogenic bacteria (Helicobacter, Veillonella and Erysipelotrichaceae), whereas supplementation restores levels of probiotic bacteria (Lactococcus, Akkermansia).” A healthy Vitamin D range, according to Dr. Rhonda Patrick, is between 40 and 60 ng/mL
“Vitamin D deficiency leads to shift toward pathogenic bacteria (Helicobacter, Veillonella and Erysipelotrichaceae), whereas supplementation restores levels of probiotic bacteria (Lactococcus, Akkermansia).”
MAKE SURE YOU ARE GETTING SUFFICIENT VITAMIN D AND FISH OIL, AND LOOK FOR FUTURE POSTS THAT WILL EXPAND ON THE TOPIC OF GUT HEALTH!
2019, WELLNESS TRAINING in Austin, TX
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion.
No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.