Written by Nikki Morgan, Health and Wellness Coach
Nikki Morgan is a pillar in her community and around multiple other states in the US when it comes to macronutrient coaching and finding the right programs for your body specifically. She is the founder and CEO of NDM Fitness, an online fitness company that helps men and women build a healthier and sustainable lifestyle.
Have you ever wondered why you feel so icky after eating specific foods, even though you don’t have any food allergies? Well, you’re not alone. Many Americans are now doing their research to better understand the connection between their gut and the rest of their body.
What exactly is your gut? The term “gut” is a general term used to describe the entire gastrointestinal system including the stomach, liver, esophagus, gallbladder, pancreas, small and large intestines and your colon. This is where the digestion process begins. Your gut is connected to your brain and about 70% of your immune system. Did you know that your brain has such a direct effect on the stomach and intestines that, for example, your brain can tell your stomach to start releasing juices just by the very thought of eating? I know, wild right?
The gut is also where many bacteria are housed with a ton of different species that make up your microbiome. Your microbiome improves your overall wellness and can have a huge impact on your mental health. You may even hear some people refer to their gut as their “second brain” because your gut can easily communicate with your central nervous system as well.
Now, let’s talk about that bacteria we find inside of our gut. When there’s a lack of diversity within the bacteria, that’s when we start to see issues that we don’t love so much such as: bloating, gas, constipation, abdominal pain, diarrhea, etc. and in even some extreme cases can lead to conditions such as epilepsy, autism and multiple sclerosis (although rare.) So, we know there is an issue within our gut when we feel symptoms such as above, but does our unstable gut lead to other issues? Glad you asked – because the answer is yes, it absolutely does.
How can issues within your gut contribute to mental health problems?
Because the digestive system is linked to all our body’s systems, we must assume it’s going to affect other parts of our bodies as well. Have you ever experienced feelings that are “gut-wrenching?” Maybe something has made you so upset to the point where you feel nauseous? The cute boy or girl down the street keeps giving you “butterflies?” All those things happen because of the direct link your digestive system has to your emotions. Anger, sadness, anxiety, depression, elation – all these emotions trigger symptoms in your gut. These disruptions can lead to issues with our skin, immune system, nervous system, etc. which means our gut health is linked to issues such as depression, anxiety, fatigue, sleep issues, increase or decrease of appetite, and has even been linked to more serious issues like rheumatoid arthritis, schizophrenia, fibromyalgia, lupus, and chronic fatigue syndrome. The gut communicates with the brain so often that it can change the levels of serotonin, dopamine and GABA (gamma-aminobutyric acid) within our bodies and those influence our mood and overall well-being. Scary huh? That’s why there’s such a clear link between depression and poor gut health. Neurologist Maya Shetreat refers to our gut as our “highway to health” and our “pathway to pathology.”
Tips to improve gut health
Try taking a Holistic approach. Western medicine tends to focus heavily on deficits and minimizing symptoms. Unfortunately, there is no “one size fits all” approach when it comes to the individual needs of proper gut health. Some people might be cautious about the term “holistic,” but holistic is just defined as “an approach to life.” So, if your primary physician isn’t cutting it, look for a more holistic physician.
Start adding probiotics to your daily diet. Make sure you do your research to find out which pro/prebiotics work best for you. Please note that not all people do well with pro/prebiotics. Please consult with your physician before taking any.
Do your best to eliminate any excess stress in your life. When we hold onto stress, our Cortisol levels rise which happens to be our “fight or flight” hormone in our nervous system. When that happens, our digestion starts to shut down and inflammation runs wild. When we’re calm, the exact opposite happens, our parasympathetic nervous system activates and our digestion settles down, balances out and starts to run smoothly to keep our overall inflammation levels down.
Start cutting out processed foods and drinks that are super high in sugar and contain trans fats and additives such as chemicals. These alone play a huge role in disrupting our gut function. If you’re still feeling icky, start cutting out things like gluten, casein, dairy, etc. You can work with your physician on an elimination diet to see what foods are causing your inflammation and take a toll on your gut health.
Spend as much time connecting with nature as you can. Things like gardening, hiking, walking, connecting with the soil, taking your kids to the park, etc. all help your microbiome to flourish! What does “connecting to the soil” mean exactly? According to Dr. Shetreat, soil is one of the most diverse sources of microbes on the planet. She states that in a single teaspoon of healthy soil, there can be as many if not more microbes as there are people in the world. That’s why there’s such a connection between our local Farmer’s Markets and positive gut health! I recommend spending at least 10 minutes outside daily if you can!
Pets! Yes, you read that right – your pets! Animals also have been proven to expand our microbes! This is my personal favorite!
Try incorporating more Omega-3s into your diet!
In summary
The role our gut health plays in our overall daily life is substantial. We need to start looking deeper into the symptoms that are causing our discomfort, mental anguish, anxiety, depression, tiredness, inability to focus, etc. instead of covering them up with medications. Improving your gut health can be transformative in ways that you never even imagined. So, kick the annoying, bad habits and feelings and welcome a new way of life through your digestive system!
Nikki Morgan, Health and Wellness Coach
Nikki Morgan is leader in macronutrient coaching, strength and conditioning, personal training, as well as emotional and mental fitness. As a childhood athlete, Nikki was always drawn to the preventative aspect of sports and fitness. After graduating from college with her Bachelor's of Science in 2015, she dedicated her time to helping as many men and woman make some significant changes to their physical, mental and emotional health. She is the CEO and founder of NDM Fitness with a goal of changing as many lives as she can while she can!
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