Aging brings experience, wisdom, and sometimes forgetfulness.
It can definitely bring on the aches and pains!
Apparently the decline in our minds and bodies is inevitable. Unfortunately, that darn fountain of youth has yet to be discovered.
Or has it?
The human gut is an amazing entity. It’s home to a vast network of nerves, neural transmitters and thousands of different microflora that keep our bodies up and running. It’s so complex that scientists sometimes call it “the second brain”. It’s no surprise that stress and gut health are closely connected. Your gut can influence your moods just as much as your brain, too. Scientists are still learning how this incredibly complex system works, and there are still many things that we don’t know. We do know, however, that because the brain and gut interplay with each other, changes in one can affect the other.
High levels of stress in your body can inhibit digestion, lower your immune system and even lead to the breakdown of your intestinal lining. This can cause short term problems like diarrhea, heartburn, gas and stomach pains, or lead to more severe problems later on, like leaky gut syndrome or IBS. That’s why it’s essential to keep your stress levels under control if you want to improve your gut health.
Here’s what you need to know about the brain-gut connection, along with our best tips for keeping your stress levels low and your gut bacteria content.
We’ve barely scratched the surface in understanding the complex relationship of how the brain and the gut communicate to affect our moods. But here’s what we do know. Our digestive tract is home to thousands of different species of microbes all working together. This complex system works to break down the nutrients in our food, keep our immune system strong and produce hormones that keep our bodies operational. And what you put into your gut can directly affect how you feel.
Serotonin, the happiness hormone, is actually produced in the gut. It’s created by breaking down the essential amino acid tryptophan and is sent to your brain via the vagus nerve. Tryptophan is found in many whole foods like fruits, vegetables, meats, dairy and seeds. It’s one of many ways that a healthy diet can help you stay happy.
But there’s another hormone your body produces that doesn’t always make you feel good: cortisol. When your body experiences stress or discomfort, your brain triggers the adrenal gland to release cortisol, the stress hormone. Excess levels of cortisol have been linked to everything from weight gain and gastrointestinal problems to a suppressed immune system and cardiovascular diseases.
We can’t always control the things that stress us out, but we can take control of how we react to those stresses. Adopting healthy habits can help lower your cortisol levels naturally, helping you heal both your brain and your gut.
1. Eat whole foods
The number one thing you can do to keep your gut thriving is to eat a diet filled with whole foods. The highly-processed foods that make up the majority of our western diet lack the necessary nutrients and fiber our gut microbes need to stay healthy.
This can lead to them dying off in mass quantities, which weakens your immune system and leaves you susceptible to disease. Whole, unrefined foods like fruits and vegetables are the perfect fuel for your gut’s vast network of microflora. Their rich quantities of fiber promote proper digestion to keep your gut working properly, and a happy gut usually leads to a happy mind. It’s also important to understand the difference between good and bad sugars.
2. Stop stress-eating
When we’re feeling stressed, the first thing most of us do is reach for our favorite candy or snack food to fill the void. It’s called stress-eating, and it’s a common coping mechanism for the chaos in our modern world. But although that burst of satisfaction feels good in the moment, eating sweets can exacerbate your stress-induced stomach issues in the long-term.
Foods high in refined sugar and unhealthy fats increase inflammation in the body. This sends your stress levels even higher and only worsens the problem you’re trying to cure. While there is something to be said for finding comfort in your favorite foods, stress-eating usually means you aren’t taking the time to properly enjoy your food. There’s a big difference between eating one cookie as a treat versus five because you’re eating your feelings.
The next time you find yourself craving a brownie after a stressful conversation, remember that eating sugar will only stress your belly even further. Save your indulgences for times when you can actually enjoy them instead.
3. Meditate
The brain and the gut are so intricately connected that calming the brain also can calm the gut. Practicing mindfulness meditation can lower levels of cortisol in the body. These lowered stress levels can lead to improved digestion, which keeps your gut in good shape.
Taking the time to clear your mind of life’s worries can also help you be more calm and understanding in your daily life. Mindfulness meditation practices have even been proven to help with depression and anxiety, which can exacerbate other health conditions. Try meditating for just a few minutes a day and see if you feel any improvements to your nervous stomach. Here is more on meditation to get you started.
4. Exercise
Working up a sweat is also an excellent way to deal with stress. In addition to obvious benefits like weight-loss and stronger muscles, exercise triggers the release of serotonin, which can lower stress levels. Even a 20-minute stroll outside can do the trick to get the serotonin flowing. Just be careful to pace yourself, and be sure not to overdo it.
5. Get more sleep
Sleep is the essential time period when our bodies take time to recharge every day. Getting a good night’s rest can improve your cognitive performance and help fight off Alzheimer’s disease. Getting adequate rest is also important for lowering stress levels, and you can improve the quality of your sleep by improving your diet.
Eating foods high in tryptophan helps your gut produce serotonin and also leads to the production of melatonin, the sleep hormone. Higher levels of melatonin can dramatically improve the quality of your rest, which can work to lower stress in your body. If you want to get a better night’s sleep, try eating more fruits and vegetables during the day.
Stress and gut health are closely linked. Eating healthy whole foods is one of the best things you can do to reduce your stress levels and stomach issues. Treats may be enjoyed in moderation, but not to fill an emotional void or coping mechanism for stress.
Originally printed on Aviv Clinics blog. Reprinted with permission.
Kathryn Parker is the Registered Dietitian for Aviv Clinics, located in Central Florida. Her work as a dietitian has helped many over her extensive career including college and Olympic athletes, city employees, one of the largest worldwide entertainment company’s staff members and diabetics in an academic health center. In her effort to make America healthier, Kathryn has instituted wellness programs for large organizations as well as counseling clients one-on-one. Most notably, Kathryn developed the LifeQuest fitness program for the city of Gainesville, wining the city a platinum Well Workplace award from the Wellness Council of America, an honor shared by only nine employers nationwide.
References
Aronson, D. (2009). Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/111609p38.shtml.
Heijnen, S., Hommel, B., Kibele, A., & Colzato, L. S. (2016). Neuromodulation of Aerobic Exercise—A Review. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.01890
Miller. (2021, June 14). Meditation and Brain Health: Benefits Backed by Science. Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/meditation-and-brain-health-benefits-backed-by-science/.
Parker, K. (2021, June 13). How Does Sugar Affect the Brain? Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/how-does-sugar-affect-the-brain/.
Parker, K. (2021, May 23). The Gut-Brain Connection. Aviv Clinics USA. https://aviv-clinics.com/blog/nutrition/the-gut-brain-connection/.
Rooks, M. G., & Garrett, W. S. (2016). Gut microbiota, metabolites and host immunity. Nature Reviews Immunology, 16(6), 341–352. https://doi.org/10.1038/nri.2016.42
Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013). Effects of mindfulness meditation on serum cortisol of medical students. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 96 Suppl 1, S90–S95.
One step in activating the Ageless Algorithm is to eat and supplement intentionally. Supplements should be regarded as augmentations and not dependencies.
There is a plant for every ailment and attribute. I have a growing collection of botanical extracts on my shelf. For maximum benefit, shelve any illogical skepticism about the fruits of spaceship Earth.
The overall shift to noninvasive medicine and healthcare that gets back to nature will support longevity and immortality very directly through vital nutrients.
Consider the immortal Hippocrates quotation “let thy food be thy medicine” with the photo of the grapes above. Grape skin contains Reservatrol, a substance linked to numerous benefits including brain health. Although it is found concentrated in supplement form, the benefit and easy (tasty) access of whole foods, in general, is clear.
Another compound identified in connection with longevity is NAD+ or Nicotinamide Adenine Dinucleotide, associated with adult stem cell production. That too comes in supplement form, yet it is also available in foods like fish and mushrooms.
[Aside] And by the way: “Research into adult stem cells has been fueled by their abilities to divide or self-renew indefinitely and generate all the cell types of the organ from which they originate — potentially regenerating the entire organ from a few cells.” — Science Daily. This is kind of funny to extract what we already have inside of us and put it back in, which implies that perhaps what we also need is a new level of awareness.
In another article, Examining Biological Immortality in Nature, I identified the disaccharide sweetener Trehalose as possibly beneficial, given its production by some plants and animals as a protective crystallization against the elements or in a period of dormancy.
Deliberate choice of intake, rich in vitamins and minerals, enhances bodily processes and therefore quality of life.
In support of the adage “you are what you eat,” having as many live foods with active enzymes as possible is the way to go. You may already have many beneficial ingredients on hand, like turmeric (curcumin) or apples and onions (quercetin). This is naming just a few of millions.
Knowing and learning the usefulness and value of plants makes them even more effective. Such is the power of intention plus understanding.
Sarah Ikerd is a USA Weightlifting Level 2 Coach and Technical Official, as well as a business owner and artist who resides in Boston, MA. Visit her website, studio-shangri-la.com
In this day and age fatigue is a very common problem. If you look at our daily lives, we’re constantly on the go, usually rushing through life trying to meet deadlines, do well at work and also have space for a social life and some physical activity.
You may feel like in order to keep up with this kind of lifestyle, you have to reach out for coffee or energy drinks to give you that much-needed boost so you can reach the end of your days without feeling like you’re about to pass out.
If you’re interested in reducing your caffeine consumption whilst still keeping up with your schedule full of energy, read on to discover some tips to ditch the caffeine but remain lively and ready to take on the day!
Food is fuel, and you need to put the right kind of fuel into your body for it to run properly. If you want to feel satiated for longer whilst also maintaining high levels of energy avoid refined processed sugars and processed food in general. Take nutrient-dense foods that take longer to break down in your system and that won’t give you insulin spikes. The well-known sugar crash is what’s more likely to make you want to reach out for some coffee or an energy drink!
Easier said than done but getting the right amount of quality sleep at night is crucial. Make it a point to keep good sleeping hygiene habits like not staring at blue light screens right before sleep or getting a lot of stimulation right before hitting the hay. The quality of sleep is also important, it’s no use if you’re waking up every few hours because your back hurts or the room is too noisy or the wrong temperature, so take time to prepare for bed and make sure you’ve created an environment that facilitates getting quality z’s.
Sometimes it’s not so much the caffeine as it’s the habit of having a warm drink that you miss. If that’s the case, switch to having a hot cacao instead. Cacao has PEA (phenylethylamine) which is known to naturally increase the energy levels in people without needing to consume caffeine for the same effect. On top of this, there is truly nothing more enjoyable than a hot cup of cacao!
If you’ve sat in front of your desk for hours and are starting to feel sleepy and drowsy, take a brisk walk in the fresh air for 10-20 minutes. The exercise will get your blood pumping back through your body, your heart rate will increase and you’ll feel more energized. Also, the fresh air is likely to wake you up and make you feel refreshed.
Maybe a brisk walk isn’t going to cut it, so if you’re nearing the afternoon and you’re feeling that post-lunch drowsiness, find a quiet spot and take a quick 20-minute power nap. Power naps can rejuvenate you for the rest of the day as you get that much-needed rest without entering into a three-hour sleep cycle. It’s important you don’t overdo your power naps though, if you sleep for too long you may end up feeling even drowsier and sleepier than before.
Sometimes listening to your favorite, upbeat music can really help you crank up your energy levels. Music is known to do wonders with the human brain and one of those benefits is making your mood lift, as well as energizing you naturally.
If you feel like you need an extra bit of energy but don’t want to over-rely on the consumption of caffeine, be sure to try these tips and tricks and you’re guaranteed to see your energy levels rise while you also build healthier habits into your routine, it’s a win-win!
Kendra Beckley helps companies enter a new market and build long-term relationships with partners. She is also interested in writing articles on various topics at Next Coursework. She is a business development manager and editor at Write my dissertation and Dissertation writing service.
Water requires movement to stay energized. Even inside our bodies, water needs to move to have its potent cleansing and healing effect. How much we move has far more impact on our hydration than we previously thought. The human body is a hydraulic pump system and squeezing, twisting and contracting all deliver hydration more deeply into our tissues. Our spinal canal and joints are central to this hydraulic system, as is fascia, our sponge-like connective tissue found throughout our bodies, in fact, there’s miles of it in there.
Take notice before your muscles begin to evaporate, and you need someone else to take charge.
Here are some questions, allowing you to make a self-evaluation, which can help you decide if you need assistance.
Exercise is for everyone. But the truth is, some people, especially seniors, lack the range of motion, strength and flexibility to exercise. That’s especially true for those just starting out.
Assessment tools used by personal trainers are designed to meet the basic criteria that helps to measure physical fitness parameters and functions needed to accomplish activities of daily living.
Reprinted with permission from Lori Michiel.
Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.
The future will see an increased proportion of elderly people throughout all modern societies. It is estimated by the WHO (World Health Organization) that in the year 2050 there will be equally as many elderly people in the world as there are children (1). Not only will there be more elderly people but the perception of being old will also continue to change. Previously, age was seen as a natural weakness process and reduction in lifestyle options.
One aspect of training and conditioning the human body the right way, that I find particularly fascinating, is the anabolic effect that occurs, and the healing response that it creates. Anabolic, or anabolism, refers to the metabolic process of building up tissue structure in the body. You can easily remember that anabolism refers to building up when you think about anabolic steroids – the performance-enhancing drugs that bodybuilders, baseball players, and others have used to gain bulk. However, we are not talking about artificial anabolism through taking anabolic steroids here; we are talking about the body’s natural and healthy anabolism. Many times, this anabolic effect gets discussed among athletes and strength coaches in terms of getting bigger, faster, and stronger, or amongst fitness enthusiasts in terms of shedding fat, looking lean and ripped, and feeling great. However, when we think about anabolic response from an injury standpoint, one of the best parts of an elevated anabolic effect is the tissue growth and healing response it stimulates.
To further discuss anabolism in the body, we must understand that metabolic processes are controlled by our body’s hormones. Hormones regulate many of the major physiologic processes in our bodies. These processes include metabolism, appetite, strength, lean muscle mass, body fat percentage, body composition, tissue integrity, heart rate, blood pressure, energy and fatigue, mood, sex drive, emotions, and stress. Many factors affect hormone levels, including nutrition, sleep, physical activity, and physical, emotional, and mental stress. We cannot control all of these factors, but we are able to control some of them.
One major factor influencing hormone regulation that we as humans are (for the most part) in control of is physical activity, aka exercise. The type of exercise is important. The intensity and the duration of exercise are the two main factors to consider when thinking about how hormones will be influenced by exercise. This is why I say training the body the “right way” will produce an anabolic effect. We will get back to exactly what the “right way” is in terms of hormone regulation in the next section. For now, let’s finish discussing how these hormones are promoting a healing effect in the body.
Basically, exercise is really a form of trauma to the body. Correct exercise training is a controlled, mild form of trauma done in a very specific way to produce a very specific result. So one main, and very cool, thing that happens when you consistently train your body the right way is that you are actually teaching your body how to recover from damage. You are training your body to recover from trauma. You are literally teaching your body how to heal in a more efficient manner. The way I see it, healing is a skill. You can train yourself to be better at that skill!
Dr. Donnie Richardson, DC, CCSP, DACBSP, CSCS, is a Sports Medicine Specialist and Strength and Conditioning Specialist. Dr. Donnie has worked for the Many United States National Teams since 2008, serving as both a team doctor and sports performance coach, traveling both nationally and traveling internationally all over the world with our countries top athletes. Dr. Donnie also owns and operates his own private practice in Los Angeles, Universal Sports Performance, offering services ranging from sports medicine, injury diagnosis, physical rehabilitation, physiotherapy, injury prevention, sports performance training, personal fitness training, nutrition and diet programming, among other health care services.
Positive points to ponder “post-mortem-ing” the COVID-19 pandemic.
I am NOT claiming an end to the pandemic, but we are starting to achieve a semblance of normality. Let’s see how far we have come.
I am not minimizing at all the gravity of the pandemic. Many people died from COVID-19. We also lost many loved ones from other ailments, mental and physical, because of the lack of accessible medical care. No question, it has been a tragedy.
Lessons learned: When we learn from something so impactful and tragic, it comes with unparalleled growth and strength. Research suggests that negative experiences in life serve to boost meaning and appreciation. Difficult times stimulate deep introspection and bring an understanding of how those experiences fit into a broader narrative of the self, relationships and the world — a respected pillar of the meaning in life. We become stronger physically, emotionally, mentally and spiritually from braving life. There is no better teacher in life than the school of hard knocks.
Sure, health is everything. The greatest wealth is health…
We all have spoken these words. My hope: this pandemic will convince people to put “lowering chronic inflammation” at the very top of their health priorities. COVID-19 proved to be far more aggressive and fatal to some because of a cytokine storm… a massive inflammatory response. Those who have pre-existing conditions like diabetes or heart disease — all inflammatory conditions fell prey much easier. However, younger “stronger” people also suffered the cytokine storms of COVID-19. Everybody needs to be conscious of lowering their levels of inflammation.
I have penned many articles here on MFN about inflammation – and how we need to manage it. I was also honored to be part of the book released this past February The Successful Body – where I contributed a chapter on chronic inflammation. My #1 goal is to make “lowering our levels of inflammation” into our daily health vernacular.
Being our own health advocate. Be independent, take charge!
All of a sudden this unknown force called COVID-19 swooped in and overnight there went our access to doctors and diagnostics. A perpetually social species, the human species was forced into hibernation. This was a very long pandemic. We had to learn to cope; get medical attention while doctor offices were closed and hospitals were strongly encouraging people to stay home.
Thank goodness for telehealth, remote diagnostics, in-home testing. We would have lost many more lives if it were not for telemedicine. Telemedicine usage has increased by over 3000% since the end of 2019.
Telehealth and remote health have existed for a number of years, but there was a strong resistance. People (hopefully) will take charge, and now realize the need for being more independent and proactive in getting healthy and getting healthcare.
Creative thinking, paradigm-shifting & self-discipline have had the ultimate workout!
Adaptation is the greatest evolutionary advantage. We most certainly exercised our ability to adapt!
Gratitude and Appreciation
Research has found neurological reasons why people benefit from expressing thanks for our lives, especially in times of challenge and change, providing longer lasting positivity.
Harvard Medical School:
“With gratitude, people acknowledge the goodness in their lives … As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature, or a higher power”
We learned to manage the material needs, but now we really appreciate each other — how vital friendship and touch are to every aspect of our entire being.
How strong we are… this was more than life throwing us a curveball, this was a sucker punch. Pat yourself on the back for getting up, having to be more creative about how to earn your living, staying healthy, having some semblance of a social life, being with loved ones. We had to totally rewire our lives. We have charted new territories, within all the challenges and limitations of a pandemic. Kudos!
Shira Litwack has been in chronic care management and prevention for 30 years, specializing in lifestyle habits including holistic nutrition, medical fitness and oxidative stress reduction. She is frequently called upon by the media, has her own podcast bringing current research to the public. She has created and provided oxidative stress assessments, to help clients identify potential health risks. From these, she provides guidance to lower inflammation. Shira is now a product specialist with a major COVID-19 test kit supplier, working with epidemiologists educating people on COVID testing, and setting up and designing protocol for COVID testing clinics