Embracing Pleasure: Exploring the Health Benefits of Masturbation for Women

Masturbation is a natural and empowering aspect of human sexuality that has long been surrounded by stigma and misconceptions. However, understanding its positive effects on women's health and well-being can lead to a more informed and open conversation. In this blog, we will delve into the health benefits of masturbation for women, shedding light on its potential advantages and promoting a healthier perspective on self-pleasure.

Stress Reduction and Mood Enhancement

Just like with men, masturbation for women triggers the release of endorphins and dopamine, often referred to as "feel-good" hormones. These chemicals contribute to a reduction in stress and an improved mood. Engaging in regular self-pleasure can help alleviate feelings of anxiety, tension, and promote a sense of relaxation and well-being.

Better Sleep Quality

The release of endorphins and the overall relaxation that often accompanies masturbation can promote better sleep quality. Many women report feeling more relaxed and at ease after orgasm, which can contribute to falling asleep faster and experiencing more restful nights.

Sexual Awareness and Comfort

Masturbation provides an opportunity for women to explore their bodies, understand their sexual responses, and discover what feels pleasurable. This self-awareness can lead to improved sexual satisfaction with a partner, as well as increased comfort in communicating desires and needs.

Pelvic Floor Health

Masturbation involves the engagement of pelvic floor muscles, which can have positive effects on their tone and strength. Strong pelvic floor muscles contribute to better bladder control, improved sexual function, and support for overall pelvic health.

Menstrual Pain Relief

Some women find that orgasm can provide temporary relief from menstrual cramps. The release of endorphins and the muscle contractions during orgasm can help alleviate pain and discomfort associated with menstruation.

Immune System Boost

Similar to men, women can experience immune system benefits from the stress-reducing effects of masturbation. Lower stress levels contribute to a healthier immune response, aiding the body in fighting off infections and illnesses more effectively.

Positive Body Image

Masturbation allows women to embrace and appreciate their bodies as sources of pleasure and well-being. This can contribute to a positive body image and increased self-confidence.

Myths and Considerations

Addressing misconceptions is important. Masturbation does not lead to infertility, affect virginity status, or have any inherently negative effects on a woman's health. It's a normal and healthy aspect of human sexuality that can be explored safely and comfortably.

Masturbation is a natural and pleasurable activity that offers a range of health benefits for women. From stress reduction and improved mood to pelvic floor health and menstrual pain relief, the advantages are numerous. Self-pleasure can be a positive and empowering way for women to connect with their bodies and enhance their overall well-being. Open conversations about sexual health and behaviors with healthcare professionals can provide additional insights and guidance tailored to individual needs and preferences.

Should I be taking collagen?

Collagen - what the heck is it? And is it worth spending money on supplements?

On a recent trip to the grocery store, I was offered a sample of a collagen peptide supplement that tasted good enough for me to purchase the $20 tub. Not knowing if I was doing something good for my body, or just for the manufacturer’s bottom line, I thought I'd take a deep dive into what exactly is collagen and whether it’s worth paying for supplements.

So, what exactly IS collagen?

I learned that collagen is the superhero protein that keeps our skin supple, our muscles strong, and our bones rock-solid. Collagen makes up a whopping 30% of your body's protein. It's the structural support system that holds your skin, muscles, bones, and connective tissues together in a tight embrace.

I also learned that as the number of birthday candles increases each year, the level of collagen in the body decreases. Thinner and weaker collagen fibers can lead to saggy skin, hallowing in places we don't want it, and can even cause  joint aches. All this makes it enticing to want to replace some of that lost collagen with supplements and creams.

But does it work?

According to Harvard T.H. Chan School of Public Health, some randomized controlled trials have found that collagen supplements improve skin elasticity. Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes. However,  most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. This makes it difficult to determine how effective collagen supplements truly are and if they are worth their often hefty price.

Skin creams and serums that list collagen as an ingredient have also gained popularity in recent years. However, collagen is not naturally found on the skin’s surface  and research has not supported that even the shorter chains of collagen, called peptides, can penetrate deep enough into the skin to where it would be beneficial.

Is there anything you can do to slow the inevitable loss of collagen?

Although you can’t increase the level of collagen in your body, you can help your body produce more by having a healthy lifestyle, so essentially you can slow down the rate of decline. Eating foods like oranges, broccoli, nuts, and dark chocolate provide the raw ingredients needed to support your body's collagen production.Also, make sure you are eating adequate amounts of protein from foods like poultry, fish, beans, and eggs. Bone broth is also known for its beneficial effects. However, some can contain toxic metals like lead, and the nutritional benefit varies depending on how it’s made. For me, I’ll probably opt to spend a little extra on bone broth in hopes that it would make it through a metal detector.

And just like so many other things in life, stay away from the bad stuff–smoking, excessive sugar and carbs, too much sun, and lack of sleep and exercise. These things are sure-fire ways to increase the rate of collagen loss.

The bottom line

So there you have it, the jury is still out on whether supplements have any unbiased scientific evidence that they work, so if it makes you feel better, I say go for it! Just be mindful that the reason why the supplement may taste good is because of all the added sugar, which could possibly counteract the beneficial effect? 🫤And, it’s probably safe to say you can skip the creams and serums and opt for a less-expensive potion and instead use that money for more fruits and veggies!

How to Stop the Hot Flashes

Is it a Hot Flash or a Hot Flush? Either way, it SUCKS!

Alright, let's dive into the wonderful world of the internal inferno that is often included in the package deal that women get to experience as they bid farewell to their reproductive years as part of going through menopause. 

First things first, hot flushes are just another way of saying hot flashes. 

So, what exactly is going on during a hot flash? As women age, they experience a decrease in estrogen, which, among other things, cause the body's thermostat (hypothalamus) to become more sensitive to slight changes in body temperature. When the hypothalamus thinks the body is too warm, it starts a chain of events — a hot flash — to cool it down. So, you don’t have to be Dr. Quinn, Medicine Woman, to figure out if you have hot flashes, you likely have low estrogen, (although there are other rarer causes of hot flashes).

These hot flashes can last anywhere from a few minutes to what feels like an eternity of 10 minutes. And just when you think it's over, you're hit with a sudden chill, leaving you shivering like a wet puppy. The intensity of these hot flashes can range from a mild sensation of warmth to an inferno that would put the sun to shame.

And to make matters worse, some women have to deal with these fiery episodes in their sleep, waking up in the middle of the night drenched in sweat. 

But fear not, my fellow hot flash sufferers, for there are ways to combat these infernal episodes, both medically and non-medically. 

The most effective way to relieve the discomfort of hot flashes is to take estrogen. Replacing estrogen will knock out those flashes because you are replacing what your body is now missing that causes them in the first place. Estrogen replacement has a whole host of other benefits in the body. It is good for the vagina, the bladder, the bones, the skin, the hair and the nails. For some women, but not all women, depending on your age and health history, it may decrease your risk of heart disease. Always talk to your doctor to see if estrogen is right for you.

Some women can’t safely use estrogen or choose not to. So, what’s a girl gotta do if she’s burning up and can’t take estrogen? Although not as effective, medications such as antidepressants and anti-seizure drugs may help to reduce hot flashes. Other strategies to alleviate the heat include acupuncture, mindfulness, biofeedback, hypnosis, cognitive behavior therapy, yoga, Tai Chi, and visualization may help some with mild symptoms. 

Some people use herbs and supplements, such as black cohosh and soy but no studies have substantiated the purported effects of homeopathic or other herbal remedies.

There are other non-medical strategies you can try. Just like in junior high and high school, try and be the coolest person in the room–literally. First, let's talk about the temperature in your bedroom. Lower it, my friends. Crank that thermostat down and create an arctic oasis for yourself. Trust me, a cool bedroom can work wonders in keeping those hot flashes at bay. And don't forget to keep a glass of cold water by your bedside. Sip on it before bed like a hydration guru, and hopefully, your body will think twice before setting itself ablaze in the middle of the night.

Oh, and layers! Dress in layers like an expert fashionista. That way, when a hot flash strikes, you can shed those unnecessary garments like a snake shedding its skin. And for those on-the-go hot flashes, invest in a portable fan. Whip it out like a secret weapon when the heat threatens to consume you. 

If you want to unleash your full arsenal of weapons to fight the Heat Miser, you can try eliminating alcohol, spicy foods, and caffeine, but some may feel that hot flashes are punishment enough! 

Smoking is another way to light up your insides, as does being overweight. Add in poor sleep habits, inactivity, and an unhealthy diet and just like your in-laws who live next door, you’ve just sent an open invitation for those hot flashes to visit you anytime! So, let's kick these issues to the curb and show those hot flashes who's boss. You got this!

Some women (like this blogger), have tried most of these techniques without any luck. But there’s good news! Christmas came early for those who have tried everything without luck—-until NOW!

The FDA has just approved Veozah, the first non-hormonal drug to tackle those dreaded hot flashes. Finally, a glimmer of hope for women suffering from moderate to severe episodes of spontaneous combustion! And how does this wonder drug work, you may ask? Well, it binds to and blocks the activities of the NK3 receptor, which plays a role in regulating our body temperature. Thank you, science!!

If you want to learn more about , estrogen therapy, Veozah and other strategies to deal with hot flashes and other menopause symptoms, reach out to the team at Evora and schedule a FREE 15-minute consult. Until then, stay cool, ladies, stay cool.

Why can't I lose weight?

Midlife is not kind to your middle. Losing weight is difficult. It isn’t all about calories in versus calories out, and it isn’t about a lack of willpower or laziness. It is about your body working against you. Of course, you should eat healthy, unprocessed food, and take part in physical activity. But even this doesn’t always work for weight loss.

It doesn’t work because as we lose weight our hunger hormones kick in at full speed. We are evolutionarily designed to eat. When we were hunter/gatherers this was protective. But not today when food is plentiful (and super processed). When your body needs energy, ghrelin is released from your gut and goes to your brain and tells your brain you are hungry. When you restrict your calories and lose weight, the amount of ghrelin you make increases, pushing you to eat and making you feel like you don’t have willpower. Each time you lose weight and then regain it, the amount of ghrelin you make in response increases, driving you to eat even more. This is one way that yo-yo dieting ultimately leads to more weight gain than when you started.

 Our understanding of obesity has changed over the last few decades. We used to think fat cells were just for storage. We now know that fat cells make oodles of hormones and other substances that affect our weight. Fat cells make a hormone called leptin. Leptin tells our brain we are full. But in people with obesity, leptin doesn’t work like it should. People may become “leptin resistant” and sometimes the parts of the brain that control fullness don’t respond to leptin anymore. We can’t blame it all on leptin and insulin resistance. Executive function in the brain plays a role too. We have control over things like eating when we are stressed or not hungry, and we certainly have control over how much physical activity we are getting.

 At midlife/menopause a variety of changes take place. Hormone levels of estrogen and testosterone are plummeting. As estrogen decreases, excess fat starts to go right to your belly instead of hips and bust like it did premenopause. As we age, we naturally lose muscle and gain fat. It isn’t clear how much of this is due to decreasing hormones and how much is due to aging. Either way, as we become fatter and lose muscle, our metabolism slows down. This means it takes fewer calories to run our body. If we are eating the same number of calories and exercising the same as we used to, over time, weight gain will ensue. Fortunately, strength training increases your metabolic rate causing you to burn more calories. Even five minutes here and there makes a difference. If you can’t find time to get to the gym, get some home weights and lift when you can.

 At midlife, women are more likely to become insulin resistant. This means that their bodies must produce more insulin to get the same amount of glucose into their cells to use for fuel.  Insulin is an anabolic hormone, and it tells your body to deposit fat. Left untreated, insulin resistance can become prediabetes and ultimately diabetes.

 Weight loss can restore normal insulin levels. There are a variety of safe and effective medicines that work very well for weight loss in all women, but also in women with insulin resistance. These are called GLP-1 agonists. GLP-1 stands for glucagon like peptide. GLP tells your brain that you are full. A GLP-1 “agonist” acts like GLP and makes you feel full, in other words it is an appetite suppressant. It is not an amphetamine, so it isn’t addicting. GLP-1s also slow the rate at which food leaves your stomach, making you feel fuller for longer. There are several GLP-1s on the market and studies show excellent amounts of weight loss. Some GLP-1s are also cardioprotective, meaning they may lower your risk of heart disease. GLP-1s are also used to treat diabetes, so for people with insulin resistance, they restore insulin to normal levels.

 Obesity is a disease. Just like high blood pressure is a chronic condition, so is obesity. But we do have the power to overcome it. If you are having trouble losing weight, don’t fall for quick fixes that promise rapid weight loss. There is no magic supplement that is going to make you lose weight. Find a doctor who understands obesity. Go to the Obesity Medicine Association to find a practitioner. Even a small amount of weight loss leads to big improvements in your health, not to mention, you feel good about yourself. Start feeling like yourself again today!

Becky Lynn, MD is a gynecologist and weight loss specialist in St. Louis. She sees patients in Missouri, Illinois, and Tennessee. If you are having trouble losing weight, schedule a free 15-minute consult with Dr. Lynn to see if she is the right fit for you.

Movement As Medicine

How Exercise Can Slow Down Aging

Most people consider exercise solely in the context of weight loss. Perhaps you’re also aware that exercise offers heart and brain benefits and can improve depression and anxiety. However, many people don’t recognize the numerous other health advantages exercise poses. Engaging in regular exercise can mean the difference between getting dementia and living in a nursing home at 65 or maintaining vitality and chasing after grandchildren at age ninety.

A potent form of natural medicine, learn how simple exercise can help slow down aging in this article.

Different Types of Exercise

First, it’s important to understand the different types of exercise and their unique benefits. Engaging in multiple types of exercise on a regular basis promotes specific and favorable physiological adaptations that undoubtedly improve health, vitality and longevity.

Aerobic Training

Otherwise known as cardio, aerobic exercise boosts brain health and improves the entire cardiovascular system. Activities like walking, jogging, road cycling, swimming, hiking and the like literally help the brain create new neural pathways, help maintain nerve signaling, promote circulation and drainage and enhance lung function. 

The American Heart Association recommends 150 min of moderate-intensity or 75 min of vigorous aerobic training per week to maintain health. That equates to about 30 min of moderate intensity exercise on five days of the week or 25 min of vigorous intensity exercise on three days of the week. Note that an average person would achieve about 1.5-2 miles in a half hour and only very high caliber athletes could maintain vigorous pace for 25 min at a time.

Other health and wellness sources suggest achieving 10,000 steps per day to maintain health. For the average person, this equates to walking five miles per day. This can feel daunting to those who feel like they can barely create 20 min to work out!

Interestingly, more recent research suggests that shorts bursts of cardio exercise along with natural movement mostly via walking during the day is plenty sufficient. Stay tuned to learn about the effectiveness of short bursts of energy otherwise known as high intensity interval training and why doing five HIIT sessions (aka doing 15 min on five days of the week to equal 75 min of vigorous intensity exercise) likely isn’t a great idea.   

Anaerobic/Strength Training

Strength training involves working muscles against a force, be that body weight, dumbbells, bands or machines. The major benefit of resistance training is building lean body mass. Also called muscle, lean body mass is the most metabolically active type of tissue and helps you easily maintain a healthy weight. 

It reduces inflammation and even assists in hormone balance. An abundance of research shows that those who continue strength training throughout life live longer and higher quality lives. Regular strength training that incorporates evidence-based progressive overload principles also helps maintain bone and joint health, which prevents falls and reduces hospital stays!

The American Heart Association recommends resistance training two days a week and exercising all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). 

Unlike the questionable cardio recommendations, this is a very sensible recommendation. However, those who include four or more days of strength training per week will incur double the benefit, especially when paired with plenty of natural movement throughout the day.

Circuit and HIIT Training

Despite being used interchangeably, circuit and HIIT training aren’t the exact same. High intensity interval training is one type of circuit training, but not all circuit training is HIIT. 

In fact, the numerous boot camps, fat blasting, sorry-to-say-it but Orange Theory classes being advertised as HIIT are actually more like stress-inducing circuit training.

True HIIT training is no longer than 20 min max, including a short 5 min warmup. Meaning, a pure HIIT session is more like eight to fifteen minutes. The bursts of effort are four to twenty seconds and rest is variable, ranging from the remainder of the minute until the next burst to one or more minutes. 

Some effective HIIT exercises include: burpees, sprints, bike or elliptical sprints, kettlebell swings and exercises, jumping and plyometric movements. This type of exercise increases metabolic rate for hours after completion and is therefore most effective at improving cardiovascular health and possibly reducing neurodegenerative disease as well. However, because it is so intense, it requires ample recovery in between sessions. Thus, the majority of people can tolerate two HIIT sessions per week (75 min of HIIT per week would likely raise stress hormones enough to counteract the benefit of this exercise). 

All this isn’t to say circuit training doesn’t provide benefits. Circuit training is an effective way to maintain good health. It just doesn’t lead to the high caliber physiological adaptations like HIIT, nor the same ones as pure cardio or strength training. 

In a sense, circuit training slightly confuses the body, again deeming it sufficient to maintain those already in pretty good health but not the best option for those looking to create significant metabolic shifts such as weight loss, insulin sensitivity or muscle hypertrophy.

Natural Physical Activity

The most underrated, forgotten form of exercise is simply natural movement. This is typically a very attainable and sustainable way to maintain health. It keeps the brain active, improves circulation, joints, bones, muscles, mood and more and is often quite fulfilling.

Natural movement includes anything from household chores to gardening or chasing kids to having an active job or walking to the coffee shop to dance parties and cleaning the house. It doesn’t need to feel forced and can simply be an awareness, dare we suggest fun!

7 Ways Exercise is Medicine To Slow Aging

1. Helps maintain lean body mass

Lean body mass tissue burns the most calories, bolsters bones and helps prevent falls. In addition, it improves the immune system by reducing systemic inflammation. Consistent strength training is truly vital for longevity.

2. Increases circulation

It’s important to train the aerobic system consisting of the heart, lungs and blood to efficiently deliver nutrients and oxygen to muscles and organs. Sluggish circulation can cause build ups, clots, eruptions and the like. Poor cardiovascular health also greatly reduces the quality of life, making all other movement more taxing and tiring, impeding breathing and sometimes sleep and increasing the risk for mood disorders.

3. Rejuvenates the brain

All types of exercise enhance brain health and help maintain optimal function. Exercise induces creation of new neural pathways that promote memory and reduces risk of dementia, Alzheimers and Parkinsons among other chronic diseases like cancer and metabolic syndrome. If that weren’t impressive enough, exercise also increases activity in areas of the brain related to mood regulation and is (hopefully) prescribed as first line treatment. 

4. Improves insulin sensitivity

Insulin resistance is common, especially amongst menopausal women. It causes systemic inflammation and makes weight loss extremely difficult, frustrating and confusing for many who feel like they’re doing everything right to no avail.

Thankfully, all kinds of exercise help maintain insulin sensitivity and reduce the risk of diabetes, cardiovascular disease and metabolic syndrome. 

Blood sugar regulation is at least one of the type five best predictors of longevity and vitality and is dependent upon maintaining insulin sensitivity.

5. Improves lymphatic drainage

Lymph nodes are only one small part of the entire lymphatic system, which is a complex system that helps maintain fluid balance by filtering blood plasma via interstitial fluid. 

The important aspect to know is a healthy lymphatic system bolsters the immune system, reduces autoimmunity, prevents gut imbalances, promotes skin health and reduces systemic inflammation.

Activities that promote lymphatic drainage include: dry brushing, rebounding, facial massages, body massages, lymphatic drainage massages and drinking plenty of hydrating fluids rich in minerals like salt, potassium, magnesium and copper.

6. Bolsters mental health and mood

As has been mentioned, most types of exercise besides super stressful/intense exercise too often improves mental and emotional health. It contributes to brain mechanisms that regulate mood and has been shown to increase subjective measures of health like self confidence, efficacy, and esteem. For some, it offers fulfillment or gratitude or freedom.

Not to mention, the health benefits of engaging in outdoor and/or group physical activity. There are additional health benefits to exercising and regularly getting outdoors and to working out with friends. In fact, working out with others has been shown to increase motivation, accountability and consistency of exercise.

7. Mitigates age-related illnesses

Finally, thanks to all the above health enhancements, exercise is simply wonderful medicine for reducing the instance and/or severity of a host of chronic diseases and conditions including:

• Metabolic syndrome

• Type II diabetes

• Autoimmune diseases

• Cardiovascular disease 

• Stroke

• Some cancers

• IBS

• Osteoporosis

• Falls

• Obesity

• Menopause

So be sure to get out an exercise and set yourself on a path to living longer!

Giddy for Gut Health

6 Ways to Promote Beneficial Bacteria

By Michelle Tierney, RD 

Typically, people fear bacteria- after all, bad bacteria can cause sickness and a slew of other health problems. However, did you know that over 40 trillion bacteria reside in your gut? This beneficial bacteria is collectively referred to as the gut biome, which has gained heavy traction as a hot topic thanks to its correlation with optimized health.

 In fact, nearly every disease and sickness can be traced back to the health of your gut. Conversely, the absence of disease is highly associated with optimal gut health. For this reason, it’s wise for everyone in any walk of life to bolster and support gut health through lifestyle factors.

 While numerous lifestyle habits will promote good gut health, the most potent treatment is through- you guessed it- food!

 Certain foods, herbs, spices and supplements feed the already-present good bacteria, allowing them to proliferate into a diversified ecosystem that ultimately supports metabolic functioning. Everything from immunity to weight to hormone production is deeply affected by the state of your gut.

 So without further ado, here are the 6 best ways to invigorate your gut to good health!

Optimizing Gut Health

1. Fiber, Fiber, Fiber

 Although we hear about fiber often in the wellness space, many people don’t fully understand its impact on the gut.

 Fiber is a non-digestible carbohydrate only found in plant foods. It helps form the cell walls of plant foods and passes through the intestines until it reaches the large intestine, aka the colon, where beneficial bacteria consume it as fuel.

 This process stimulates the growth of more good bacteria and helps create a more diverse microbiome that better fends off sickness, decreases inflammation and oxidation and promotes stellar cellular health.

 Not to mention, fiber doesn’t technically provide calories and promotes satiation/fullness feeling, which supports weight loss efforts and can loosen or harden stools to relieve constipation and/or diarrhea.

 The highest fiber foods include fruits with skin or seeds, vegetables, whole grains, beans and legumes and nuts and seeds. Specifically, the most concentrated fiber foods are:

●      Chia seeds

●      Almonds

●      Oats

●      Beans and Legumes

●      Avocado

●      Artichokes

●      Cruciferous Veggies (brussel sprouts, broccoli, kale)

●      Berries

●      Leafy Greens

●      Apples and Pears

Aim for at least 25-35 grams of fiber per day; however, achieving 50 or more grams per day will provide more than triple the benefit! Just make sure to start out slow and add 5-10 grams per week as tolerated. And the more colors of food you eat, the more diverse types of fiber you will obtain!

 2. Fermented Foods

 Similar to fiber, you’ve probably heard of fermented foods before, but may not completely understand their power on the gut.

 Fermented foods undergo a process called fermentation, an ancient technique utilized to preserve foods and drinks. During fermentation, bacteria and yeast break down the sugars the food or drink contains into acids or alcohol via microbial growth and enzyme production.

 Due to their probiotic effect thanks to the bacteria in the fermentation process, fermented foods can restore the balance of gut bacteria, support digestion and absorption of nutrients and help relieve digestive upset like bloating and gas.

 In addition, fermented foods improve the bioavailability of nutrients and promote better blood sugar balance.

 Potent fermented foods include:

●      Plain, unsweetened greek yogurt

●      SauerKraut

●      Kimchi

●      Kefir

●      Tempeh

●      Natto

●      Kombucha

●      Miso

●      Some pickles

 Aim to eat 1-2 servings per day.

3. Pre and Probiotic Whole Foods

 Probiotic supplements are quite popular nowadays, but natural pre and probiotic foods are less so. Both contribute to gut health, but they actually exert different functions.

 Probiotics are live cultures of bacteria whereas prebiotics serve as fuel for probiotics in the form of fiber found in fruits, vegetables and legumes. Because prebiotics are a form of fiber, the human body can’t digest them, and instead the beneficial bacteria in the colon feed on them for energy to then confer their actions.

 Additionally, the synergistic relationship of pre and probiotics is necessary for the production of vitamin K and the short chain fatty acid (SCFA), butyrate.

 Vitamin K is a natural antioxidant that is critical for proper blood clotting, bone maintenance and the reduction of risk for cardiovascular disease and high blood pressure. Butyrate and other SCFAs are the main source of fuel for the cells lining the colon, help reduce systemic inflammation and promote a strong gut barrier as well as reduce the risk of various cancers.

 Prebiotic Foods include:

●      Beans and legumes

●      Onions, garlic and leeks

●      Jerusalem artichokes and asparagus

●      Berries and bananas

●      Oats

●      Resistant starch (from cooked and cooled potatoes and plantains)

            Probiotic Foods include:

●      All the fermented foods listed above!

4. Plenty of Polyphenols

 Think of polyphenols as a fancy phrase for a group of powerful and beneficial plant compounds. They fight systemic inflammation and serve as antioxidants to scavenge free radicals.

 Polyphenols specifically target good gut health by balancing blood sugar, preventing blood clots, lowering risk of heart disease, protecting against cancer, improving digestion and absorption and enhancing brain function. This serves as a full circle moment because the same factors/foods that improve gut health also promote systemic vitality and longevity!

 Researchers have identified over 8,000 polyphenols which can further be classified into:

●      Flavonoids- quercetin, kaempferol, catechins, and anthocyanins

○      Apples, onions, red cabbage, dark chocolate

●      Phenolic Acids- stilbenes and lignans

○      Fruits, vegetables, whole grains, nuts and seeds

●      Polyphenolic amides- capsaicinoids and avenanthramides

○      Chili peppers and oats

●      Other polyphenols - resveratrol, ellagic acid, curcumin and lignans

○      Red wine, berries, turmeric, flax seed, sesame seed, whole grains

            However, nearly all plant foods contain some level of polyphenols.

5. Probiotic Supplement

 Nearly everyone can benefit from taking or cycling a probiotic supplement, but not all probiotic supplements are created equal.

 Probiotics are named by their genus, species and alphanumeric strain designation and may also include a subspecies. CFU stands for colony-forming-unit, which is the measurement tool used for probiotics.

 Keep in mind that manufacturers are only required to list the total weight of the microorganisms including dead ones, as probiotic strains are extremely sensitive to temperatures and storage time. Solid probiotics will still contain a high number of CFUs towards the end of their shelf life and should not need to be refrigerated.

 With so many options on the market, it can be difficult to discern which one will help best target your unique goals.

 Luckily, there are a few factors that an effective probiotic should contain and/or accomplish.

1.     Need a minimum of 1,000,000 (1 million) viable CFUs/gram to survive digestion and confer gut benefits (but more is even better)

2.     Minimum recommended effective dose per day is 100,000,000 (1 billion) cells

3.     Shelf stable and doesn’t require refrigeration

 4.     Strain and disease-specific

a.     Certain strains specifically treat specific symptoms and/or diseases

b.     Ex- lactobacillus relieves diarrhea and IBS symptoms

5.     Contain multiple of the following strains: Lactobacillus, Enterococcus, Saccharomyces, Bifidobacterium, Streptococcus, Escherichia, and Bacillus

*Read section on pre and probiotics for the health benefits of probiotics*

6. Limit Processed and Refined Food Products

 Finally, as important as it is to incorporate the above five good gut health habits into your life, it’s equally important to avoid or limit inflammatory foods otherwise known as processed, refined, packaged or junk food.

Added and processed sugars along with refined fats are the most inflammatory of all. This includes the simple, refined sugar in a white bagel or those Sunday morning pancakes as well as hydrogenated vegetables oils and trans fat in packaged/man made foods.

 Inflammatory food (which is really anything that isn’t a real, whole food; even protein bars and keto cereal, etc.) wreaks havoc within the gut. Like the name suggests, these kinds of food and drink cause systemic inflammation that decrease cellular function and hinder metabolism.

 They contribute to risk of chronic disease, worsen mood, depression and anxiety, increase autoimmunity, and ultimately decrease vitality and longevity.

 Eating them in sparse moderation (like one or less time per day!) is wise for not only gut health, but overall wellbeing too. Some people may need to work with a professional like a therapist or coach to reduce their emotional reliance on processed foods, and this is totally OK!

 The Takeaway

Gut health isn’t only a fascinating topic, it’s an important one too. The state of your gut highly impacts the overall state of your health.

 Plenty of scientific studies show that good gut health drastically reduces risk of disease whereas poor gut health is associated with nearly every chronic disease from obesity to diabetes to certain types of cancer and even autoimmune conditions.

 Less discussed is how gut health can impact you on a daily basis. Not only does beneficial gut bacteria help your body naturally maintain a healthy weight and prevent the common cold, it also helps you feel energized, clear-minded, focused and generally improves mood and well being.

 While various other lifestyle factors such as consistent exercise and stress management also bolster beneficial gut bacteria, certain foods feed it best. In summary, the following food and supplement groups will leave your gut feeling giddy:

●      Fiber from fruits, vegetables, whole grains and nuts and seeds (Plant foods!)

●      Pre and Probiotic foods like artichoke, asparagus, kefir and SauerKraut

●      Polyphenols found in green tea, dark chocolate, blueberries and almonds

●      Fermented Foods such as greek yogurt, kimchi, kombucha and tempeh

●      Probiotic Supplement spore based with billions of CFUs

Resources

 https://www.healthline.com/nutrition/best-probiotic-supplement#our-picks

https://www.healthline.com/nutrition/polyphenols#benefits

 https://www.healthline.com/nutrition/improve-gut-bacteria#TOC_TITLE_HDR_11

 https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting

 https://www.healthline.com/nutrition/probiotics-and-prebiotics#probiotic-foods

https://www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_7