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The Gut Immune System Connection: How Your Gut Health Protects You from Winter Viruses

The intricate relationship between gut health and the immune system is increasingly being seen as a key factor in protecting us from viral infections.

As winter approaches, so does the season of sniffles and sneezes. And this is when we take immune supporting supplements to protect us against colds and flu.
But did you know that your gut health might hold the key to staying healthy during these chilly months?
The connection between gut health and immunity is increasingly recognised as vital for defending against viral infections.

In this blog post, we’ll look into the fascinating world of gut microbiota and how nurturing your gut can support your immune system, playing a crucial role in shielding you from winter viruses

Understanding Gut Microbiota:

microbiome

At the core of the gut-immunity connection lies the diverse community of microorganisms that live in our digestive system – your gut microbiota.

These tiny inhabitants, including bacteria, fungi, and viruses, contribute significantly to your overall well-being. They aid in digestion, produce essental vitamins and also interact closely with your immune system to maintain a delicate balance of health.

The Gut-Immune Axis:

Imagine your gut as a bustling city, with immune cells stationed at every corner, ready to protect against invaders. This dynamic interplay between immune cells and gut microbes forms the gut-immune axis, essential for optimal immune function.

How Gut Health Influences Immunity:

So, just how exactly does gut health influence immunity?

It boils down to the diversity and composition of your gut microbiota. A rich and varied microbial community promotes a robust immune response, while disturbances in this balance can weaken immunity. Here’s how it works:

  1. Regulating Inflammation: The gut microbiota helps keep inflammation in check, preventing it from getting out of control and causing harm to the body.
  2. Training Immune Cells: Certain gut microbes educate immune cells, enabling them to distinguish between harmful and harmless substances.
    This process, known as immune education, is important for developing a good immune response to pathogens.
  3. Producing Antimicrobial Substances: Some gut microbes even produce antimicrobial substances that can directly target and eliminate harmful pathogens, including viruses.
    By improving the population of these beneficial microbes, we help our body’s natural defence mechanisms.
  4. Supporting Barrier Function: The gut lining serves as a barrier, preventing harmful substances, including viruses, from entering the bloodstream. A healthy gut microbiota helps maintain the effectiveness of this barrier, reducing the risk of viral infections.

The Role of Diet and Lifestyle:

Maintaining a healthy gut microbiota requires conscious effort and attention to lifestyle factors, especially diet.
A diet rich in fiber, fruits, vegetables, and fermented foods nourishes beneficial gut microbes, promoting diversity and resilience.
On the other hand, diets high in processed foods, sugar, and unhealthy fats can disrupt the gut microbiota, compromising immune function.

In addition to diet, other lifestyle factors, such as stress, sleep, and exercise, also influence gut health and immunity.
Chronic stress, poor sleep quality, and sedentary behaviour have been linked to dysbiosis (imbalance in gut microbiota) and impaired immune function.
This means that paying attention to stress management, adequate sleep, and regular physical activity can contribute to a healthier gut and a stronger immune system.

Practical Tips for Supporting Gut Health:

Now that we understand the importance of gut health in bolstering immunity, we’ll explore some practical tips for nurturing our gut microbiota and magnifying our defences against winter viruses:

  1. Eat a diverse range of foods: Incorporate a variety of plant-based foods into your diet to feed different types of gut microbes.
  2. Include fermented foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha are excellent sources of probiotics, the beneficial bacteria that support gut health.
  3. Include fibre: Aim to consume plenty of fibre-rich foods like whole grains, legumes, fruits, and vegetables, which serve as fuel for beneficial gut bacteria.
  4. Stay hydrated: Adequate hydration is essential for maintaining optimal digestive function and supporting the growth of beneficial gut microbes.
  5. Manage stress: Adopt stress-reduction techniques such as meditation, yoga, deep breathing exercises, or spending time in nature to support a healthy gut-brain connection.
  6. Get quality sleep: Aim for 7-9 hours of quality sleep each night to support immune function and gut health.

Conclusion:

As winter approaches and viruses lurk around every corner, remember that a healthy gut is an important defence against seasonal illnesses.
By nurturing your gut microbiota through a balanced diet, lifestyle modifications, and targeted supplementation if necessary, you can bolster your immune system and arm yourself against winter viruses.
So, embrace the gut-immunity connection and let your gut be your guide to a healthier, more resilient you.

Stay well

You can book your appointment today simply by clicking here.

Alternatively, ring us at 03 9879 9596 or send us an email at health@yourwellnesscentre.com.au.

Your Wellness Centre Naturopathy Melbourne

If you are unable to make the journey, simply book for a Telehealth appointment, where we can have either a phone or video consult, depending on your preferences.

To read more about how healthy habits help the immune system, click here

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Importance of Good Gut Health

Over the years it has been really apparent that paying attention to the Importance of Good Gut Health pays dividends.
Even though really important, this topic is often overlooked.

Now, you may be asking yourself: “Why should I care about my gut?”
Well, in this post, we’ll be explaining why tending to your gut is more important than you might think.

The Role of the Gut is Mainly Digestion:

However, besides its role in digestion, your gut is home to trillions of microorganisms, collectively known as the microbiota. These tiny inhabitants play an important role in maintaining your overall well-being.

The Gut-Brain Connection:

Your gut and brain are in constant communication, forming what is known known as the gut-brain axis.
We often refer to a “gut feeling” or butterflies in our stomach? That’s an example of the Gut-Brain Connection we can relate to.
A happy gut often leads to a happier mind. This can affect your mood, stress levels, and even cognitive function.

Immune System Support:

Your gut has a role in protecting your immune system.
You see, a healthy gut microbiota protects you against potential risks to your health and maintains your resilience against illnesses.
Taking care of your gut is like giving your immune system the support it needs.

The Gut-Weight Connection:

As unexpected as it sounds, the gut does play a role in weight management.
Your gut health can impact your metabolism and how your body stores fat.
A balanced gut microbiota plays a part in maintaining a healthy weight.

Now that we have touched on the Importance of Gut Health, let’s see
What Improves Gut Health

You see, it’s not about drastic changes; it’s about introducing and maintaining good habits. Here are some tips:

  • Add Foods Good for Gut Health: The gut thrives on variety.
    As an example,
    Add a colourful range of fruits, vegetables, whole grains, and lean proteins to nourish your gut microbiota.
  • Probiotics: Introduce friendly bacteria to your gut through probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi. These help support the microbial balance.
  • Fibre-Rich Foods: Fibre is the much ignored contributor to gut health.
    Whole grains, legumes, and fibrous vegetables will help keep your gut healthy.
  • Hydration: Your gut needs proper hydration. Water helps flush out toxins and supports the smooth functioning of your digestive system.
  • Stress Management: Chronic stress can throw your gut ecosystem out of balance. Add stress-reducing activities like yoga, meditation, or even a daily walk. We have nutrients that can help you through stress too.

Conclusion:

So from this, you can see just why it is a good idea to add some of these strategies to your daily routine.
You will be rewarded with improved digestion, enhanced mood, and overall well-being.

You will be able to enjoy a healthy life – all because you’ve worked at giving yourself Good Gut Health and you can now see how Your Gut Health Improves Well Being!

You can read more about the Ultimate Benefits of Good Gut Health here

 

P.S.  If you have gut Issues which are really severe, or

If this article prompts you to visit us, then simply give us a
call on 03 9879 9596,
      contact us.
or Book on Line

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Foods Good for Gut Health

Foods Good for Gut Health

People often wonder which foods are good for Gut Health.  I thought I’d mention that these foods are those that encourage good gut bacteria to flourish and include fermented foods that are good for Gut Health .

As discussed in our previous post on the Microbiome, our gut hosts a bustling ecosystem of microorganisms vital for our well-being. Among these microorganisms, gut bacteria play a crucial role.

To nurture these important microorganisms, it’s recommended not only to incoporate a good probiotic and prebiotic into your diet, but also to provide them with the right nutrients.

With this in mind, let’s look at a list of delicious foods that can support a healthy gut and maintain your gut microbiome in top form.

Since we are often asked what fermented foods are good for Gut Health, they are included in our list.

List of Foods for Good Gut Health.

1. Yogurt: Yogurt is a well-known source of probiotics, the friendly bacteria that support gut health.
Choose yogurts with live and active cultures, because these can help maintain a balanced gut microbiome.

2. Kefir: This is similar to yogurt. Kefir is a fermented dairy product containing probiotics. It’s good for your gut and also supports good digestion.

3. Sauerkraut: This fermented cabbage dish is a rich source of live probiotics. While it might be an acquired taste for some,  it offers probiotics, fibre and also vitamins.

4. Kimchi: This is a Korean dish. Kimchi is another probiotic rich fermented food.  However, it is spicy, tangy, and adds a bit of a kick to your meals.

5. Miso: Miso soup is a staple in Japanese cuisine and is made from fermented soybeans.
It’s a probiotic-rich food that can also enhance the flavour of your dishes.

6. Tempeh: This plant-based protein source is made from fermented soybeans. It is not only rich in probiotics, but is also rich in nutrients like iron and calcium.

7. Garlic: Garlic is often added to our meals. Not only does it add flavour, but it also contains prebiotics, nourishing your gut microbiome.

8. Onions: Onions, like garlic, are also a prebiotic and support the growth of beneficial gut bacteria.

9. Berries: Blueberries, strawberries, and raspberries are high in fibre, which can promote gut health by providing nourishment to your microbiome.

10. Whole Grains: Foods like oats, barley, and whole wheat are well known sources of fibre, which can help maintain a healthy gut environment.

Then there are also Fibre-rich Vegetables:
Broccoli, Brussels sprouts, and artichokes are examples of vegetables that are not only rich in fibre but also contain compounds that can support gut health.

Many of the fruits and vegetables listed above are classified as Polyphenols known for their Gut Health benefits. You can read more about Polyphenols and Gut Health,  Here.

Here are some simple ways to add these foods to your daily meals:

  • Start your day with a yogurt dish topped with berries and a drizzle of honey.
  • Add some sauerkraut or kimchi to your lunch or dinner.
  • Try adding tempeh into stir-fries or sandwiches.
  • Make a hearty miso soup for a comforting and nutritious meal.
  • Add garlic and onions to your favourite recipes for extra flavour and gut benefits.

Remember that a diverse, balanced diet with a variety of foods contributes to a wide range of gut bacteria and subsequently, a thriving gut microbiome.
By nourishing your gut with these nutrient-rich foods, you’re not only supporting your digestive health but also enhancing your overall well-being as detailed in our article  “Gut health Improves Wellbeing”.

In Conclusion:

Incorporating these gut-friendly foods into your diet can significantly support a healthy microbiome.
And as discussed in our article “Gut health Improves Wellbeing,”  plays a vital role in helping you feel your best.

So do enjoy adding these gut-friendly foods to your daily diet and let your good gut bacteria flourish!

 

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What Stomach Bloating is

Stomach bloating is pretty common these days.
With this being the case I often get told:  “I bloat every time I eat”.

Taking this into consideration, I thought I’d touch on

  • what bloating is, 
  • what it feels like,
  • how it happens, and
  • how naturopaths help reduce bloating.


What Stomach Bloating is:

Stomach bloating is often referred to simply as bloating. It is an uncomfortable condition characterised by a feeling of fullness and tightness in the abdomen.

It occurs when the abdomen becomes distended or swollen, typically due to the accumulation of gas, air, or fluids in the gastrointestinal tract.
A bloated stomach certainly feels uncomfortable. It can even be embarrassing when it comes along with gas or the need to run to the bathroom.

Common symptoms of stomach bloating explain further what bloating feels like and include:

  • Feeling Full: Individuals with bloating often describe a sensation of fullness, even if they haven’t eaten much.
  • Abdominal Discomfort: Bloating can cause discomfort or mild pain in the abdominal area. This discomfort may be described as a tight or stretching feeling.
  • Visible Swelling: In some cases, the abdomen may appear visibly swollen or distended, which can be noticeable, especially after meals.
  • Excessive Gas: Frequent belching or passing gas can accompany bloating. This is often a result of trapped gas in the digestive system.
  • Bloating often occurs with Flatulence, constipation and even diarrhoea. And you can read more about it here.

Bloating can have various causes including:

  • Dietary Factors: Consuming gas-producing foods and beverages, such as beans, lentils, carbonated drinks, and cruciferous vegetables (like broccoli and cauliflower), can lead to bloating in some individuals.
  • Overeating: Eating large meals or eating too quickly can overwhelm the digestive system processes, leading to bloating.
  • Food Intolerances: Some people may experience bloating due to food intolerances, such as lactose intolerance or gluten sensitivity.
  • Constipation: When stool accumulates in the colon, it can lead to bloating and discomfort.
  • Swallowing Air: Swallowing air while eating or drinking can introduce excess air into the digestive system, contributing to bloating.
  • Gastrointestinal Disorders: Conditions like Irritable Bowel Syndrome (IBS), inflammatory bowel disease (IBD), and functional dyspepsia can cause chronic or recurrent bloating.
  • Hormonal Changes: Some individuals, especially women, may experience bloating as part of premenstrual syndrome (PMS) or during menopause due to hormonal fluctuations.
  • Bacterial Overgrowth: Small Intestinal Bacterial overgrowth (SIBO) can lead to bloating, particularly after consuming carbohydrates.
  • Microbiome Disruption and Dysbiosis. Disruption to your internal microbial community can create an environment where pathogenic (disease-causing) organisms are able to grow and flourish. Bloating can be uncomfortable if this happens.

Because so many different factors can contribute to stomach bloating — including some that seem totally unrelated, like sleep or stress — it’s possible to become bloated any time of the day or month.

It’s essential to differentiate occasional, mild bloating from chronic or severe bloating that may be indicative of an underlying medical condition.

Naturopaths can help reduce Bloating:

If you experience persistent or severe bloating, along with changes in bowel habits and would like your bloating reduced naturally, it is advisable to consult with a practitioner at Your Wellness Centre.

Treatment options for bloating depend on the underlying cause and may include taking symptom reducing supplements, making dietary changes and lifestyle modifications.

Our Practitioners are experienced in relieving bloating so give us a call on 98799596

send us an email to:  health@yourwellnesscentre.com.au or book on line

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The 3 Most Common Causes of Acne

The 3 Most Common Causes of Acne

Acne is one of the most common skin conditions that affect people of all ages and backgrounds. While we often think of acne as something that only teenagers deal with, it can persist well into adulthood.

I am here to tell you that there is almost always a deeper cause as to why your skin is misbehaving. Sure, stress and poor skincare habits can contribute to acne, but there are also underlying factors that might be at play.

In this blog post, we’re going to dive into the three main causes of acne. By understanding what’s really going on beneath the surface, you can take targeted action to get clearer, healthier skin

  1. Gut driven acne

Your gut health refers to the condition of your gastrointestinal tract, including the stomach, small intestine, large intestine, and colon. The gut microbiome, which is compromised of trillions of bacteria, plays a crucial role in regulating the immune system and maintaining overall health.

Maintaining a healthy gut is essential for maintaining healthy skin, as the skin is often considered a reflection of the digestive system. If your gut is not functioning optimally, it can lead to various skin conditions, including acne. Therefore, if you are looking to address the root cause of your acne, it is important to start by examining your gut health!

Gut symptoms

  • Bloating
  • Constipation
  • Diarrhea
  • Leaky gut
  • SIBO
  • Food intolerance
  • IBS (irritable bowel syndrome)

If you have any of these symptoms PLUS acne, your root cause could very well be gut related.

2. Hormonal acne

The menstrual cycle is characterized by fluctuations in hormone levels, including oestrogen, progesterone, and testosterone. Achieving clear, glowing skin requires a delicate balance of these hormones throughout the month. By paying attention to the pattern and timing of your breakouts, you can gain valuable insight into which hormones may need support to address the root cause of your acne.

An example of this is when our skin produces more keratin and sebum in response to the hormone cortisol (our stress hormone). Therefore, leading to redness and inflammation of the skin. This is a sign that our body is struggling to manage stress and needs additional support.

Patterns that could indicate a hormonal element to your acne

  • PMS acne – breakouts 7-10 days before menstruation or at a particular point in your menstrual cycle
  • Stress-related acne – acne that manifested after a stressful event
  • Post-pill acne – acne that develops 3-6 months after withdrawing from hormonal birth control
  • PCOS acne – breakouts caused by elevated androgens as part of PCOS

3. Fungal acne

Fungal acne is a type of acne that is caused by an overgrowth of fungi or yeast on the skin. While yeast and bacteria are normally present on our skin, an overgrowth can result in an infection of the skin. Several factors can contribute to this overgrowth, including the use of antibiotics, high blood sugar, and blocked hair follicles.

Symptoms indicating yeast and fungus are driving your acne

  • A history of dandruff or itchy scalp
  • Tinea versicolour (a patchy discolouration of the chest and back common in summer – google it)
  • Athlete’s foot (tinea between the toes, peeling skin, smelly feet, fungal toenail infections etc)
  • Yeast infections of the vagina like thrush
  • Bloating and digestive issues
  • Itchy acne that seems to flare up after exercise
  • Acne on the chest, back & shoulders
  • Acne that has migrated down your face from your hairline

If you are struggling with acne, consulting with a nutritionist can be a helpful step in addressing the underlying causes and achieving clear, healthy skin. By making dietary changes, providing lifestyle support, and recommending targeted supplementation, a nutritionist can help support your body’s natural balance and achieve the radiant, healthy skin you deserve.

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Brain and Gut Connection

The Brain-Gut Axis

The Brain-Gut axis is the term used to describe the dynamic and intimate communication network between the brain and the gut.

Simply put, the Brain-Gut axis is the connection between the brain and the gut.

Information is constantly being delivered to the brain from the gut and the brain interprets this information and sends messages back to the gut. If the brain isn’t happy, the gut isn’t happy (and vice versa).

The communication between the brain and the gut is heavily reliant on the vagus nerve!

The vagus sends messages to the gut while also relaying messages about the gut environment to the brain. The vagus nerve communicates with the GI tract through the enteric nervous system, which is the gut’s exclusive nervous system.

Brain and Gut Connection

Knowing that the Brain-Gut axis is the connection between the brain and the gut and are in regular conversation explains many sensations we take for granted.

A common example of how your mental state influences gut function and vice versa is when you’ve experienced ‘butterflies in your stomach’, or felt nervous and nauseous before an event.

You might have felt your mouth water upon seeing or smelling a delicious meal.

These are all very real examples associated with your brain-gut connection.

On the other hand, feeling under pressure or stress can also decrease your digestive function.

This is because when your body-mind perceives ‘danger’, then eating is not a priority.

This means digestion suffers and you may experience symptoms like bloating, heartburn, or some other uncomfortable symptoms.

Knowing the existence of this brain-gut link can help explain how feeling anxious may impact how your gut is functioning, but perhaps more significantly (though not as well known) is that what’s going on in your gut could also be impacting your mental health.

Lighting a Fire in the Brain

Though there may be many causes, a key player in this situation is gut-derived inflammation.

This can result from dysbiosis, which is an imbalance in your gut microbiome (the gut bacteria that lives within your intestines), and/or some degree of damage to the digestive tract lining – your gut ‘barrier’ causing leaky gut.

Both your gut barrier and bacteria work together to support effective digestion, immune health, and overall wellbeing.

However, if they become disrupted then inflammatory biochemical signals or ‘cytokines’ are released that travel throughout your body. This causes what’s referred to as oxidative stress in the tissues of your body including your brain.

Though many of these inflammatory mediators cannot cross what’s called the blood-brain barrier, their presence triggers similar ‘alarm’ signals in the brain so it too is impacted by its own inflammatory processes.

This sequence of events can be why symptoms such as poor mood, brain fog, and anxiety occur.

To give us a further understanding, let’s look at:

 

Brain gut connection and Serotonin.

Gut bacteria also produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory, and mood.

For example, gut bacteria manufacture about 95 percent of the body’s supply of serotonin, which influences both mood and GI activity.

Inflammation can cause a reduction in serotonin production. You see, with inflammation, the neurotransmitter (brain chemical) precursor tryptophan will produce quinolinic acid, instead of serotonin and melatonin.

Quinolinic acid leads to what can most simply be described as nerve cell ‘agitation’ that can present as anxiety.

Find a solution to your gut problems to Settle Your Mind

As gut health is fundamental to all aspects of wellbeing, any related symptoms really need to be attended to.

To do that with the least guesswork, see a natural healthcare practitioner Your Wellness Centre who can help you find out what may be the contributing causes for you.

For example, you might need to speak to our naturopath, who can help you

  • Tweak your diet?
  • Get some help with digesting certain foods?
  • Heal your gut lining?
  • Check why you are struggling with stress, sleep,
  • Reduce experiencing regular mood problems

    You see, there are many natural medicine solutions available. To find the best ones for you, you will require assessing your personal history and current circumstances first.

Is it too Early to Rely on Psychobiotics?

If you are already a fan of natural medicine you may be wondering what the role of probiotics is in this, particularly as there is emerging talk of ‘psychobiotics’ or probiotics that can impact mood.

This is clearly of interest to those who may be experiencing stress or anxiety, and many research developments are taking place as we speak. If you would like to read more about currently available pieces of evidence of ideal probiotic strains for moods, it is discussed here.

Overall, supporting our whole gut health by decreasing gut-derived inflammation and improving the amount and balance of the gut microbiome, is a proven clinical approach to whole-body wellbeing – and this includes improving mental health.

If you are experiencing symptoms impacting either your mind or your gut, please don’t put up with them any longer, or try to figure it all out on your own.

Contact Your Wellness Centre naturopaths or ring on 9879 9596 and let them know what’s going on, so they can personalize a treatment plan suitable for you!

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