By Caroline on the October 13, 2016 Gut and mind

Welcome to my first guest blog! I’m delighted that Sal Prothero, Nutritionist from Whole Food Nutrition, is teaming up with Experience Yoga at a weekend restorative session. The focus of her talk is on your gut…

Have you ever had a “gut-wrenching” experience? Do certain situations make you “feel nauseous”? Have you ever felt “butterflies” in your stomach? Most of us have and this is because our gut is sensitive to emotions.

So what’s going on inside our gut? Microbiome or gut microbiota seems to be the buzzword at the moment and for a good reason. There are approximately 100 trillion microorganisms within the gastro-intestinal (GI) tract. While most of the microbes are bacteria, the intestine can also harbor yeasts, viruses and small parasitic worms. If there is an imbalance of bacteria, in other words, if there are more bad bacteria than good, this can cause many health conditions.


What causes the microbiome to become imbalanced?

Environment – pesticides, herbicides, synthetic hormones, pollution
Foods – intolerances, processed foods, high sugar foods, high trans-fat foods
Under-active digestion (low stomach acid)
Chronic stress
Medication – contraceptive pill, painkillers, sleeping tablets, thrush treatments, antibiotics, anti-inflammatories e.g. Nurofen and Voltaren


The brain communicates with the gut via the parasympathetic (PNS), sympathetic (SNS) and enteric nervous systems (ENS). This is called the gut-brain axis. The ENS is sometimes called ‘the second brain’. In Irritable Bowel Syndrome, for example, stress often leads to over-stimulation of the SNS which interferes with the way food is digested, leading to pain, discomfort and altered bowel motility.

Did you know that 90% of our neurotransmitters, adrenaline and serotonin for example, the feel-good chemicals in our bodies, are formed in the gut? So if our digestive system is compromised in any way, our mental health will be suffering.


The effect of stress

Given how closely the gut and brain interact, it becomes easier to understand why you might feel nauseated before giving a presentation or feel intestinal pain during times of stress. Stress (or depression or other psychological factors) can affect movement and contractions of the gut, make inflammation worse, or perhaps make you more susceptible to infection.

There is strong evidence that exposure to stress may be responsible for the dysregulation of the brain-gut axis, thus leading to the different diseases of the gut.


What can you do about it?

  1. Avoid inflammatory foods that can irritate/inflame the mucosal layer. These include gluten, refined carbohydrates and sugar, too much caffeine/alcohol.

  2. Eat a whole food diet
    Anti-inflammatory foods – turmeric, ginger, onion, garlic, oily fish, green leafy vegetables
    Tryptophan foods – chicken, turkey, bananas, oily fish, nuts, seeds, whole grains
    Glutamine – Fish and meat such as beef, chicken, pork and turkey, beans, milk, yogurt, ricotta cheese and cottage cheese, raw spinach, cabbage and parsley.
    Slippery elm – add to smoothies
    Zinc – oysters, nuts, seeds, red meats
    Vitamin A/Beta-carotene – egg yolks, orange vegetables, salmon
    Gelatine 
    Fermented foods (probiotics) – kim chi, sauerkraut, kefir
    Kombucha tea, bone broth


  3. Reduce your stress with:
    Meditation
    Massage
    Counselling
    Yoga
    Exercise
    Mindful eating


OR join us for

WHOLE BODY, WHOLE FOOD – RELAX AND ENJOY!
Saturday afternoon workshop on Saturday 12 November @ 3 – 5pm

Reduce the stress on your physical and emotional systems by resting deeply and completely in restorative poses. Afterwards enjoy a healthy afternoon tea whilst learning the benefits of whole foods for your gut and health from local Nutritionist Sal Prothero of Whole Food Nutrition. Handouts included.

Restorative yoga enhances your healing, recovery and stress reduction by experiencing the deeply restful aspect of being fully supported with bolsters, blocks and blankets in poses. Space limited to 8 people.

SOLD OUT! To receive 1st option about coming to our next similar workshop, please Contact me.

Read about past Restorative Sessions

4 Responses to “Guest blog: How to heal your gut and mind”

  1. Hi,

    Please let me know once there is another workshop for whole body whole food relax and enjoy, as i would like to attend.

    Thanks,
    Ortal

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