DIGESTIVE HEALTH AND THE IMMUNE SYSTEM
Gut Secrets!
Learn more about my online programme Aligned here
Did you know that up to 80% of your immune system is found in your gut, and that the health of your digestive system affects your mood, motivation, will power, energy and even your intuition?
From a movement teaching perspective I find the gut / core absolutely fascinating.
I imagine that if you have ever worked out, you would have heard the cue 'tighten your core' , 'pull in your belly' 'zip up your pelvic floor' and probably countless more ways to tighten your 'stomach' -- unfortunately these really aren't the best cues to truly train your 'core' , and in fact can have the unwanted side effects of anxiety, an increase in blood pressure, constipation, a flacid gut, indigestion, increased risk of injury, decrease in flexibility and less ability to absorb force (need I go on?)
What is the core anyway?
Well it is way more that the thin layer of abdominal muscles that surround your belly. It is your stomach, your intestines, your colon, your kidneys, your psoas, your ql, your diaphragm, your pelvic floor, your spinal muscles -- and these beautiful, clever parts work together as a whole, in symphony, they communicate with each other, they influence each other and they definitely do not want to be held in a vice regularly by 'tightening your core'.
Ways that you can improve the wellbeing of your gut and tone of your belly:
Don't pull your belly in
Yes, you heard me. Just breathe. If you breathe as nature designed, you're exercising your abdominals 24/7 (as they were designed), and massaging your digestive system.
Let your belly be dynamic, if it were supposed to be rigid and held in ALL the time, nature would have created a more rigid structure, like ligaments or bone -- your core is dynamic, just breathe and let your abs go along for the ride.
Embody your gut:
This may sound odd -- but your gut has the same amount of neurons in it as the nervous system of a cat! It is intelligent (are you familiar with the enteric brain?) it is constantly communicating with you, remember those gut feelings you get?
Just pulling your gut in does not allow it to express its's movement potential and core support -- it dumbs it down.
Get to know your gut, what it looks like, what it FEELS like, and even try working out or going for a run while embodying / focussing on your gut!
Believe it or not, embodying your colon can improve your flexibility, balance, strength and even force absorption.
Join my online programme Your Dream Body
Gut health and true core strengths are always a key focus in my online membership Your Dream Body click here to find out more!!
We look at gut health from a movement, energetic, nutritional and emotional perspective.
Squatty Potty
When visiting the toilet, squatting over a hole in the floor helps your rectum to be in it's ideal position for easy and full elimination when having a poop -- although I realise for most of you it's unlikely that you're going to be swapping your porcelain loo for a squat toilet.
Instead sit with your feet on a low stool and lean forwards (belly on thighs) , this will allow your rectum to be in the best position for elimination. Give it a go!
Dynamically train your pelvic floor
Watch my 6 min Pelvic floor exercise video here
Many of us realise how important pelvic floor strength is -- the pelvic floor supports our organs, it moves the bones of the pelvis, it helps us decide when it is appropriate to visit the ladies / gentleman's room.
What we don't often hear is how important it is for the pelvic floor to be FLEXIBLE! To have the ability to let go as well as contract. A tight pelvic floor can contribute constipation -- learn to train your pelvic floor dynamically (not just a static 'tighten / lift your pelvic floor ') and learn to LET IT GO!
Get friendly with fermented foods:
The bacteria that live in our gut are essential. They help with digestion, absorption and assimilation of nutrients. Plus, they play a role in the function of our immune system, our mental health, emotional health and even motivation.
Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and greatly enhancing your immune system.
This is HUGE! Who would have thought your gut health was so closely linked to your immune health?
I am totally in love with fermented foods... and our bodies love to receive them (although please start in moderation -- tune in to your body to see what IT needs!)
Below is a list of the fermented essentials I now use daily to support my digestive and immune health:
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KEFIR
A probiotic cultured drink, kefir contains multiple strains of bacteria and yeast. Kefir is rich in minerals and vitamins, particularly the B vitamins and vitamin K
SAUERKRAUT
Easy to make at home, this fermented cabbage dish has been around for centuries. It's high in fibre, as well as vitamins A, C, K and various B vitamins. It's also a good source of iron, manganese, copper, sodium, magnesium and calcium
MISO
This traditional Japanese paste is made from fermented soybeans and grains consisting of millions of beneficial bacteria. It's rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid
KIMCHI
Spicier than sauerkraut, kimchi is also a form of fermented cabbage and other vegetables. It contains vitamins A, B1, B2 and C and minerals such as iron, calcium and selenium
KOMBUCHA
A fizzy, fermented black tea. Yeast turns sugar into alcohol and carbon dioxide, and bacteria called acetobacter convert the alcohol into acetic acid, giving it a sour taste. Watch out for sugar in shop-bought kombucha, you’re better off making it at home
TEMPEH
Another version of fermented soy beans tempeh, is a rich protein source so a good choice for vegetarians
BREAD
Some breads, such as sourdough are made from dough that is fermented- although you want to eat bread n moderation- sourdough bread can be a great way to get your bread fix!!!
NATURAL YOGURT
Lactobacilli bacteria convert lactose sugar in milk into glucose and galactose, which break down further into lactic acid, giving yogurt its sour taste. Live bacteria remain in the yogurt and provide a valuable contribution to gut microflora
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I aim to eat a fermented food with every meal, but if fermented foods are new to you, start off slowly -- try 1 new type at a time, and just eat 1 portion per day to start off with.
If fermented foods are not new to you, why not try finding new ways to eat one that you usually have less often?
If you have any digestive health issues consult your health practitioner before you introduce fermented foods.
Resources:
Gut health and true core strength is always a key focus in my online programme Your Dream Body - click here to find out more!!
Here are my top gut book recommendations:
Gut- the inside story of the body's most underrated organ- but Guilia Enders
Go with your gut- and Reset your gut by my good friend Robyn Youkilis
The good gut guide- by Liz Earle
Let me know if this article was useful, and if you're interested on hearing more on this subject (I have a gut feeling that you might be!)
Here is to feeling fit, strong and fabulous and having a healthy belly from the inside out!
Lots of love, Rachael x