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How To Heal Your Gut Using These 5 Steps

Many of us have been facing any digestive problem in their lives. If it is constipation, diarrhea, cramping, gas, reflux, heartburn and more. Many of us tend to reach for short term solutions that reliving the symptoms but do not restoring your gut health!

Why your gut health is so important?

Gut health is incredibly important for overall health and wellbeing. The gut, which includes the stomach, small and large intestines, and colon, plays a critical role in digesting food, absorbing nutrients, and eliminating waste. However, the gut is much more than a digestive organ - it is also home to trillions of microorganisms, including beneficial bacteria, viruses, and fungi, that make up the gut microbiome.

Here are some key reasons why gut health is so important:.

1. Nutrient absorption: The gut is responsible for absorbing nutrients from food and transporting them to the rest of the body. A healthy gut is essential for proper nutrient absorption and utilization.

2. Immune function: The gut plays a key role in immune function, as it is the site of many immune cells and is responsible for defending the body against harmful bacteria, viruses, and other pathogens.

3. Mental health: There is a strong connection between gut health and mental health. The gut produces many of the same neurotransmitters as the brain, and the gut microbiome can impact mood, anxiety, and stress levels.

4. Inflammation: Poor gut health can lead to chronic inflammation, which has been linked to a wide range of health problems, including heart disease, diabetes, and cancer.

5. Chronic disease prevention: A healthy gut has been linked to a lower risk of chronic diseases such as type 2 diabetes, obesity, and autoimmune disorders.

6. Hormone balance: gut health plays a significant role in hormone balance. The gut microbiome can influence hormone production and regulation, and imbalances in the gut can lead to hormonal imbalances throughout the body.

How to heal your gut using these 5 steps?

Functional medicine recognizes that gut health is closely connected to overall health and well-being, and that addressing gut problems can have far-reaching benefits for many different aspects of health. By taking a whole-person approach to gut health, functional medicine can help people address the root causes of gut problems and achieve lasting improvements in their health and well-being..

As part of this approach, the institute for Functional Medicine established the 5R protocol as a comprehensive method to address a variety of GI issues.

This approach is effective because it addresses the root causes of gut problems. The protocol is individualized based on the person hidden stressors, symptoms, lifestyle and needs.

So , what are the 5Rs?

1. Remove: The first step is to remove any stressor and potential sources of irritation and inflammation. There are plenty of hidden stressors that can cause gut irritation:

*Certain foods: processed foods, sugar, alcohol, caffeine, GMO

*Food sensitivities: food sensitivities can cause digestive issues. You can be sensitive to very healthy food, which are causing your GI problems and damaging the lining of your gut. Eliminating these foods temporarily can help you restore your gut. Testing your food sensitivities is easy and effective.

* Pathogenic bacteria, parasites, or other harmful microorganisms that may be present in the gut. You can take a comprehensive stool test to determine if you have any infection or microbiome imbalance.

*Hormone imbalance: Hormones play an important role in regulating many aspects of gut function, including digestion, absorption, motility, and inflammation. Therefore, hormone imbalances can have a significant impact on gut health.

For example, estrogen has been shown to influence gut motility, with high levels of estrogen being associated with increased intestinal transit time and constipation. On the other hand, low levels of estrogen can lead to decreased motility and diarrhea. Progesterone can also affect gut function, with high levels being associated with decreased gut motility and constipation. Testosterone, which is typically thought of as a male hormone, is also present in women and can affect gut health. Studies have shown that low levels of testosterone can contribute to gut inflammation and increase the risk of developing conditions such as inflammatory bowel disease (IBD). Thyroid hormones also play a critical role in gut health, with low thyroid function (hypothyroidism) being associated with constipation, decreased gut motility, and impaired digestion and absorption. Other hormones, such as cortisol and insulin, can also impact gut health by affecting inflammation and gut permeability.

*Toxins : Toxins can have a significant impact on gut health by damaging the delicate balance of the gut microbiome and impairing gut function. Common sources of toxins that can affect gut health include pesticides, heavy metals, food additives, environmental toxins such as air pollution, chemicals, plastic, mold.

2. Replace: The next step is eliminating your food sensitivities from your diet and replacing the missing nutrients with different type of foods. In addition, you should replace any nutrients or enzymes that may be missing or low in the gut with supplements. It can be digestive enzymes, vitamins, minerals etc. When choosing supplements choose a pure and quality formula – this is my favorite brand.

3. Reinoculate: Reinoculate the gut with beneficial bacteria by consuming probiotic-and prebiotics.

Probiotics- Probiotics are live microorganisms that are similar to the beneficial bacteria found in the gut. They can be found in certain fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, as well as in supplement form. Probiotics can help improve gut health by balancing the gut microbiome, supporting digestion and nutrient absorption, and modulating the immune system. They may also have additional health benefits, such as reducing inflammation, improving mood, and supporting immune function.

Prebiotics- Prebiotics are a type of dietary fiber that feed the beneficial bacteria in the gut. They are found in certain foods, such as garlic, onions, leeks, asparagus, bananas, and chicory root, as well as in supplement form. Prebiotics can help promote the growth and activity of beneficial gut bacteria, leading to improved gut health and overall wellness. They can also help improve digestion, reduce inflammation, and support immune function.

4. Repair: Now you need to repair your intestinal wall. Most likely your gut became leaky and permeable. Leaky gut is a condition in which the lining of the small intestine becomes damaged, allowing harmful substances such as bacteria, toxins, and undigested food particles to pass through into the bloodstream. This can trigger an immune response and inflammation, leading to a variety of symptoms and health issues.

You can repair the gut lining by consuming foods and supplements that are high in nutrients that support gut health, such as bone broth, collagen, and glutamine, zinc, Omega-3 fatty acids.

5. Rebalance: Rebalance your lifestyle habits to support gut health, such as reducing stress, getting enough sleep, and engaging in regular physical activity.

How we can help?

We can help you go through these 5 steps protocol. First, we will help you find the hidden stressors that are need to be removed. We will recommend you functional diagnostics lab tests and consult you with your results. Next, we will build a personal protocol for removing, replacing and re building your gut flora, and suggest life style changes that will help you rebalance and heal. Schedule your 15 min free consultation today!