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Gut Health & the Microbiome

2/9/2022

The gut microbiome refers to the “ecosystem” that lines your intestines. This includes more that 100 trillion microbes consisting of bacteria, fungi, and viruses. Gut Microbiota refers to the “good bugs” which are beneficial organisms that exist to create and support our immune system, therefore protecting us from disease. In fact, functional medicine doctor, Dr. Mark Hyman, believes the gut microbiome may be one of the most important regulators of our overall health. Researchers are now finding that imbalances in the gut bacteria can lead to an enormous amount of disease including (but not limited to) cancer, arthritis, autoimmune disease, cardiovascular disease, neurological diseases, depression & other mods disorders, chronic fatigue and pain. Gut microbiota are so powerful that they will modulate what’s termed the “gut-brain axis” which enables them to influence the brain function and therefore pain sensation.

So what contributes to poor gut health, and why do so many of us suffer from gut problems or issues?

A low-fiber, high-sugar, processed, nutrient-poor diet
Overuse of medications that damage things like acid blockers (Prilosec, Nexium, etc.), anti-inflammatory medication (aspirin, Advil, and Aleve), and antibiotics, steroids, and hormones.
Undetected gluten intolerance, celiac disease, or low grade food allergies to foods such as dairy, eggs, or corn.
Chronic low-grade infections or gut imbalances with overgrowth of bacteria in the small intestine, yeast overgrowth, or parasites
Toxins like mercury and mold toxins
Lack of adequate digestive enzyme function
Stress, which can alter the gut nervous system, cause a leaky gut, and change the normal bacteria in the gut.

Why is healing your gut in particular important?
Healing our gut, can not only prevent us from chronic illness and disease, but will directly decrease the chronic inflammation causing our pain!

So how do we heal our gut?
I highly recommend working with a functional medicine doctor, naturopathic doctor, or very skilled nutritionist to determine which specific gut imbalances you may be suffering from. However, there are some basic steps you can take independently to begin.

Some of Mark Hymans tools to heal your gut include ;

Eat whole, unprocessed, unrefined foods.
Make 75% of your plate vegetables and plant-based foods.
Eat good fats.
Add fiber-rich foods.
Avoid sugars & refined carbohydrates
Minimize alcohol & gluten
Get more sleep and reduce stress.
Prioritize exercise.

Most often, supplements will also be needed to properly restore the balance of our GI tract. Here are some of my favorites from Designs for Health:

1.GI Revive ®
2. ProbioMed™ 50
3. Floramyces™

Use code: FIRST15 for a 15% discount with purchase

Resources :
https://drhyman.com/blog/2010/05/20/is-your-digestive-system-making-you-sick/
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/

*The gut-brain axis (GBA) consists of bidirectional communication between the central and the gut or “enteric” nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions.

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You Have a Flare Up. What Should You Do?

2/2/2022

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When we are dealing with chronic conditions or pain, we occasionally have flare ups. There may be a mechanical reason for increased pain, such as prolonged sitting for low back pain or sleeping in a poor position for cervical pain. Other times, there may not appear to be a specific reason for increased symptoms, which can be frustrating! Either way, there are steps you can take to feel empowered to control your pain. Below are a few steps to help manage pain and inflammation:

Ice it: This is not only indicated when an initial injury occurs. In fact intermittent icing can be helpful managing chronic inflammation. 10-15 minutes a few times per day during a flare up can be bef6 effective.
Anti-inflammatories: Oral medication, such as Advil or ibuprofen (or what your doctor has prescribed) can help manage inflammation. Additionally, a more holistic approach, you can use supplements such as Inflammatone or Arthrosoothe.
Movement: In the initial 24 hours of an acute injury, rest may be indicated. However research now demonstrates that corrective movement & therapeutic exercise is most effective for managing pain & symptoms. This would include the pilates home exercises your instuctor has given you, walking, or gentle cardiovascular exercise. Pilates Santé instructors will modify your sessions to help manage your symptoms.
Stress management: Studies show that stress and related increased cortisol levels increase inflammation in the body. Techniques such as breathing & meditation can be very helpful for this. Check out our Stress Management page here!
Other resources: Oftentimes, I refer our patients and clients to other practitioners for treatment to work as a team in pain management. Our community consists of chiropractors, acupuncturists, and massage therapists. If you are interested in specific recommendations for you, please do let us know.

Remember that flare up in symptoms are temporary, and the body can heal and recover! We are here for you, and are deeply grateful for you trusting us with your care!

“Your body’s ability to heal is greater than anyone has permitted you to believe.“

In gratitude,
Ariel Lehaitre
Pilates Santé Owner & Physical Therapist

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Pilates Santé Blog

Gut Health & the Microbiome

You Have a Flare Up. What Should You Do?

Ariel Lehaitre, Author

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