Is Your Gut Health Holding You Back? Signs, Causes, and Natural Remedies You Need to Know
In recent years, “gut health” has become a buzzword in wellness circles. But why is the gut so crucial, and what does it really do? Our gut doesn’t just process food; it’s involved in almost every aspect of our health.
When it comes to feeling our best, gut health plays a powerful role. For women, it’s particularly important—not only does our gut influence digestion and energy, but it also impacts our hormone balance, immune health, and even our mood. In this article, we’re diving into the essential topic of gut health, so you can learn how to support your “second brain” and unlock vibrant, balanced well-being.
Why Gut Health is So Important
Imagine this: you start your day with a bloated belly, struggle with brain fog at work, and crave sugar and/or caffeine by the afternoon. Sound familiar? Gut health could be the underlying cause.
Our gut, also known as the gastrointestinal (GI) tract, is responsible for breaking down food, absorbing nutrients, and helping the body get rid of waste. But it’s far from just a digestion powerhouse. Housing trillions of bacteria, viruses, and fungi—known as the microbiome—our gut is connected to nearly every function in the body:
Hormone Balance: Certain gut bacteria help regulate estrogen levels by breaking down and metabolizing hormones, influencing menstrual health, symptoms of PMS, and even conditions like PCOS, obesity, endometriosis, and breast cancer. When your gut is in balance, it’s easier to keep your hormones in check.
Mood and Mental Health: Ever wonder why you feel “off” when you have digestive issues? That’s because the gut and brain are in constant communication through the gut-brain axis. Roughly 90% of serotonin (our “feel-good” hormone) is produced in the gut, so when it’s off balance, your mood can be, too.
Immune Health: With over 70% of immune cells residing in the gut, it acts as the body’s first line of defense. A healthy gut helps keep harmful bacteria and pathogens in check, protecting us from illness and allergies.
Maintaining a balanced gut microbiome can be the key to feeling energetic, calm, and resilient. But how do you know if your gut health is off?
Signs Your Gut Health May Be Off
Here are some tell-tale signs that your gut might need a little TLC:
Digestive Discomfort: Bloating, constipation, gas, or diarrhea are classic signs.
Low Energy and Fatigue: Poor gut health often means poor nutrient absorption, which can leave you feeling tired.
Mood Changes and Brain Fog: Ever feel anxious or foggy without a clear reason? It could be related to an imbalance in your gut.
Skin Issues: Conditions like acne, eczema, and even rosacea can often be linked to poor gut health.
Food Sensitivities and Autoimmunity: Leaky gut, or increased intestinal permeability, can contribute to food sensitivities and inflammatory responses, which may even influence autoimmune conditions.
If these sound familiar, don’t worry—small steps can make a big difference. But first, it’s helpful to understand what can throw your gut health off balance.
Common Causes of Poor Gut Health
1. Chronic Stress
When we’re stressed, our body releases cortisol, the “stress hormone.” Cortisol reduces blood flow to the gut and slows digestion, causing imbalances in the gut microbiome and potentially leading to leaky gut. Regular stress management practices like meditation, prayer, journaling, and breathing exercises can be beneficial for gut health.
2. Poor Nutrition
Processed foods, added sugars, and refined carbs can feed harmful bacteria, leading to imbalances. Low fiber intake also starves beneficial bacteria, as fiber is their main food source. Opting for nutrient-dense, fiber-rich foods like fruits, vegetables, and whole grains can nurture beneficial bacteria.
3. Medications
Antibiotics: These wipe out both bad and good bacteria, leaving the gut vulnerable to yeast overgrowth or harmful bacteria.
NSAIDs and Antacids: These common medications can irritate the gut lining, leading to inflammation and reduced stomach acid production, which is essential for proper digestion.
Hormonal Birth Control: Research suggests that hormonal contraceptives can negatively impact gut health by disrupting the microbiome and increasing intestinal permeability, or “leaky gut.” This can allow toxins and undigested food particles to enter the bloodstream, potentially triggering inflammation and affecting mood, digestion, and even weight gain.
4. Alcohol
While an occasional glass of wine can be part of a balanced lifestyle, frequent or excessive alcohol can inflame the gut lining, encourage the growth of harmful bacteria, and worsen intestinal permeability.
5. Environmental Toxins
Everyday chemicals from pesticides, plastics, and even household cleaners can impact gut health. Minimizing exposure to toxins by choosing organic foods when possible, using natural cleaning products, and drinking filtered water can reduce the toxic load on your gut.
What You Can Do to Support Your Gut
The good news? There are plenty of ways to nourish your gut, and it’s easier than you might think. Here are some practical, simple steps you can start implementing today:
1. Eat Fiber-Rich Foods Daily
Fiber is essential fuel for beneficial gut bacteria. Adding foods like bananas, apples, berries, asparagus, lentils, chia seeds, beans, and dark leafy greens to your meals can help maintain a balanced gut.
Try this: Start your day with a banana on the side of breakfast, or sprinkle chia seeds over yogurt or salads for an easy fiber boost.
2. Include Probiotics and Fermented Foods
Probiotics introduce beneficial bacteria into your system, while fermented foods like yogurt, sauerkraut, kimchi, and kombucha can help restore balance.
Try this: Add a small serving of sauerkraut or a probiotic yogurt to one meal each day.
3. Manage Stress
Regular stress management is key to gut health. Try adding short, manageable routines into your day, like five minutes of deep breathing before bed or a quick stretching session in the morning.
Try this: Use a meditation app for five minutes each morning or try a quick guided box-breathing exercise with lavender essential oil.
4. Reduce Sugar and Processed Foods
Cutting back on added sugars, artificial sweeteners, and processed foods can improve gut diversity and reduce the growth of harmful bacteria.
Try this: Swap sugary snacks for whole fruit or a handful of nuts to reduce your sugar intake.
5. Stay Hydrated
Water helps maintain the mucosal lining in the gut, which supports digestion and nutrient absorption. Staying well-hydrated also aids in regularity.
Try this: Aim to drink a glass of water upon waking and keep a water bottle with you to stay hydrated throughout the day.
6. Support Your Liver
The liver works closely with the gut to detoxify the body. Eating liver-supportive foods like beets, dandelion greens, and cruciferous vegetables helps the body process toxins more effectively, taking the load off your gut.
Conclusion
Our gut health plays an essential role in our energy, mood, hormone balance, and overall wellness. Small, intentional changes can have a profound impact on your gut, helping you feel more balanced, energized, and resilient. If you’re curious about taking your gut health journey even further, EverFemme’s Hormone Coaching Program offers 1:1 guidance on supporting hormone balance naturally.
Curious to learn more about how your gut affects your hormone health? Stay tuned for more insights on taking control of your health naturally.
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