Regular Maintenance Required

When we look under the hood of a car, we may suddenly realize how little we know about all of the engine components that keep it running perfectly. It's not until there's a breakdown, that we actually have any concern about what's going on behind the scenes.

The same is true with this one amazing body we have, the components of which must last a lifetime--hopefully a long lifetime, well into our 80's, 90's or even until we're 100.

How many things can we point to and say, "I won't need to replace this thing for decades!"?

With cars, we sometimes measure the lifetime by mileage. We had one that ran well over 100,000 miles--and racked up a lot of memories. BUT--not without taking care of it. Tune ups, oil changes, brakes, repairs after accidents! And sometimes it seemed costly, but in hindsight small expenditures with big payoffs. Worth every penny for safety and reliability.

Likewise--the amazing human body requires the same attention!

To help shed light on "what's going on under the hood" with this one amazing body we have- the focus today is on our "second brain."

WHAT? WE HAVE TWO BRAINS?

Of course, when we think of the brain, we think of the organ protected by our skull. It is our control panel. But, we now know we have another equally important neural network located in our gut that is sometimes thought of as our "second brain." It is known as the enteric nervous system (ENS) and consists of around a hundred million nerves found in the lining of our gut. It communicates with the brain and the gut is now thought to be a key player in regulating inflammation and immunity.

We also know that the human body is made up of cells and bacteria, and our human cells are actually outnumbered by bacteria! Most of the trillions of bacteria in the human body are located in our gut and referred to as our microbiome. A diversity of bacteria in the gut helps maintain wellness. But if there's a shift away from the "normal" bacteria in our gut, this results in dysbiosis, and can contribute to illness and disease.

Now that we know a new piece of "what's going on under the hood"--we must ask this questions:

HOW CAN I KEEP MY GUT MICROBIOME HEALTHY?

This 12 minute TedTalk video provides some insight.

Dr. Erika Ebbel Angle discusses why the gut microbiome is the most important organ you’ve probably never heard of. The gut is the second brain, and gut health affects your overall health. This means that you are what you eat, but you are also the metabolites that live in your gut and produce the substances you need for emotional balance, energy level, and disease prevention. Poor lifestyle choices cause gut imbalances, which can lead to neurodegenerative diseases, autoimmune diseases, and even anxiety and depression.

HERE'S WHERE FOOD COMES BACK INTO THE HEALTH EQUATION.

It is amazing to know that much of maintaining and promoting good health can be addressed by nutrition!

One way to keep your microbiome healthy is to include fermented foods as part of your diet.

WHAT ARE FERMENTED FOODS?

Fermentation is a process that helps preserve food. To ferment food, bacteria or yeast is used to break down sugars into simpler molecules like alcohols and acids. This introduces good bacteria (plus increases nutrition) and releases lots of flavor.

GOOD CHOICES OF FERMENTED FOODS TO TRY

Sauerkraut--fermented cabbage--delivers probiotics and fiber!

Kimchi--spicy Korean cousin to sauerkraut, also fermented cabbage, but with a kick (One of my husband's favorite!)

Kombucha--a fermented tea flavored with herbs and fruit. Kombucha is a refreshing effervescent drink that provides a nice dose of B vitamins! (My personal favorite!)

Yogurt, Kefir--look for labels that state "live and active cultures" and be mindful of sugar content. Best to buy plain and add your own fruit or add it to your smoothie recipe!

Tempeh--Naturally fermented soybeans with a slightly nutty flavor. A good source of plant based protein. Be sure to select Non-GMO Project verified since soy is high risk for GMO's.

You can ferment foods yourself, or you can purchase them already prepared. You will find fermented foods at Choices in the refrigerated section since the cultures are live.

Other important ways to maintain a healthy microbiome:

Eat a diverse diet filled with whole grains, fruits and vegetables.
Include prebiotic foods in your diet. Prebiotic foods provide fiber that helps food move smoothly through the digestive system while also promoting the growth of healthy gut bacteria. Foods high in prebiotics: chickpeas, lentils, oats, bananas, onions, asparagus, garlic, and nuts.
Limit alcohol intake. Generally, alcohol has a negative impact on gut flora.
Exercise!
Stop smoking. It causes harm to every organ in your body.
Reduce stress. Get plenty of sleep. Meditate. Maintain positive relationships. Make time for fun.

DO NOT NEGLECT YOUR "SECOND BRAIN."

FEED YOUR MICROBIOME.

Resources and to learn more:

https://sciencebasedmedicine.org/everything-you-always-wanted-to-know-about-fermented-foods/

http://www.mindful.org/meet-your-second-brain-the-gut/

https://www.forbes.com/health/body/best-foods-for-gut-health/

https://www.webmd.com/digestive-disorders/how-to-improve-your-gut-health-and-mental-health

https://www.webmd.com/digestive-disorders/ss/slideshow-best-worst-foods-for-gut-health

Week 9 - The Good Food, Good Mood Journey - Gut Check

WHAT ARE FERMENTED FOODS?