Written by: Marissa Hughes, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
There are trillions of invisible organisms taking up residence inside your digestive tract, and they are in charge. It might be time to take a holistic approach to weight loss for long-term success.
Women often find themselves grappling with the dual challenge of maintaining optimal digestive health and managing their weight. The key to success lies in understanding the intricate relationship between the gut microbiome and overall well-being. Emerging research indicates that there is a direct link between certain types of bacteria and the ability to lose weight. When we lose our beneficial bacteria by taking antibiotics, eating the Standard American Diet, and the too much stress / not enough sleep combo, we can see a shift in overall health and weight.
"Your gut microbiome can help or cause resistance to weight loss and this opens up the possibility to try to alter the gut microbiome to impact weight loss," said lead study author Christian Diener, Ph.D., a research scientist at the Institute for Systems Biology in Seattle, Washington.
Understanding the gut microbiome
The gut microbiome, a complex ecosystem of trillions of microorganisms residing in the digestive tract, plays a pivotal role in maintaining overall health. We rely on our microbiome to assist us in digesting food, strengthening the immune system, balancing hormones, and sending messages to the brain, among other things. The bigger the variety of your microbiome, the better the health benefits.
Hormonal balance and gut health
The bacteria living in our bodies can produce and secrete hormones, and the crosstalk between microbes and hormones can affect our metabolism, immunity, and behavior. There are certain microbes that are responsible for balancing estrogen in the body, which is essential to the health of not only women but men as well. Especially in menopause, this will become a factor in weight gain.
Microbial diversity and digestion
There are specific bacteria that play a role in the breakdown and fermentation of the food we eat, specifically carbohydrates and proteins. When we lose those beneficial microbes and the ability to properly break these components down is hindered, we may see a decrease in digestive function, leading to symptoms like bloating, constipation, and belly fat. This also leads to toxic buildup in the large intestine, which can lead to things like obesity down the road.
Holistic strategies for digestive health and weight management
Probiotics and prebiotics
Incorporating probiotic-rich foods like kimchi, kefir, and sauerkraut, along with prebiotic fiber from vegetables, fruits, and whole grains, can enhance the growth of beneficial bacteria in the gut. This, in turn, aids digestion and supports weight management. Gut microbiome testing can key us into the exact foods and supplements needed for your individual gut health.
Balanced nutrition
Adopting a well-balanced diet that includes a variety of nutrients from the rainbow of produce is essential for supporting the beneficial bacteria. Omega-3 fatty acids, found in fish and flaxseeds, have been linked to improved gut health and can contribute to weight management.
Mindful eating practices
Eating in a stressed state, like at your computer, will hinder or even shut down the process of digestion. Eating in a peaceful environment is key to breaking down and assimilating your nutrients to support your body.
Regular Exercise
Physical activity not only supports weight management but also positively influences the gut microbiome and may reduce stress. Finding the appropriate movement practice for your body is essential.
Stress management
Chronic stress can disrupt the delicate balance of the gut microbiome and contribute to weight gain. Practicing stress-reduction techniques such as yoga, meditation, and deep breathing exercises can foster a healthier gut environment.
In the pursuit of optimal health, we all need to recognize the symbiotic relationship between digestive health and weight management. A holistic approach that considers the unique needs of the gut microbiome, hormonal balance, nutrition, and lifestyle factors can empower people to achieve not only a healthy weight but also overall well-being.
Marissa Hughes, Executive Contributor Brainz Magazine
Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. She gets to the root cause of her client's gut issues by using a microbiome testing process, so each client receives a totally personalized plan, based on their individual results. She uses a combination of specific foods, supplements, stress management, detoxification and Pilates in her online program, The Happy Belly Method.
