healing ways
Im pact
Hemp • Bamboo • Alpaca • Organic Cotton Clothing for Men, Women & Baby Natural Personal Care Sustainable Paper • Fair Trade
Naturally Yours The Organic Shop 81 Broadway • Jim Thorpe, PA 18229 570.325.8209 www.naturallyyoursorganics.com
GUT TALK
TIPS FOR A HEALTHY MICROBIOME
I Marie Ruxton
by Melinda Hemmelgarn
t’s hard to imagine surrendering control of our minds and bodies to trillions of microorganisms, but an ever-growing body of research from the Human Microbiome Project shows how mi• LMT, CN • crobes living in and on our bodies affect and even predict our physical and mental health. Chronic Pain & Movement Therapy The majority of these microorganisms, Myofascial Release Therapy Mind-Body Makeovers or microbiota, live within our large intestine. Therapeutic Massage According to Kelly Tappenden, Ph.D., a PA #MSG002015 registered dietitian and head of the DepartNJ #18KT00415900 ment of Kinesiology and Nutrition at the 628 Chestnut St • Emmaus • 610.965.2500 University of Illinois–Chicago, we have more www.marieruxton.massagetherapy.com microbial cells within our gut than we have human cells in our body. These microbes help digest food, regulate appetite, produce certain vitamins, synthesize chemicals such as serotonin, metabolize carcinogens and e requests: regulate our immune system. She suggests that we think of them collectively as an organ that develops and changes as we age. “A huge proportion of your immune system is actually in your GI tract,” says Dan Peterson, assistant professor of chiropractic • acupuncture • massage pathology at the Johns Hopkins University School of Medicine. Taking care of our gut microbes is paramount during times of stress and risk of infection. In their book, (Ad is shown at actual size. See page 2 for largerThe ads.) Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health, Stanford researchers Justin and Dr. Robert W. Livingston III, DC, L.Ac. Dr. Jennifer Bollinger, DC, L.Ac. Erica Sonnenburg explain how healthy gut bacteria are essential for both metabolic 8026 Hamilton Blvd. • Trexlertown, PA Office/Fax: 610.395.5509 health and strong immunity, adding that www.livewellintegratedhealth.com the chemicals our gut microbes synthesize
Being Healthy is a Lifestyle Choice. Choose to LiveWell.
22
Lehigh Valley Edition
HealthyLehighValley.com
behave like drugs—they are absorbed into our bloodstream and influence our biology. Seattle-based biologist Ann Bikle refers to the colon as an “onboard medicine chest”. Unfortunately, warns Sonnenburg, physicians too often prescribe antibiotics, which wreak havoc on our microbiota, leaving us susceptible to disease-causing organisms.
Fiber for a Strong Defense
The Sonnenburgs define a microbiotafriendly diet as rich in plant-based, high-fiber foods and limited in meat and saturated animal fats. Low-fiber diets contribute to a decline in gut microbe diversity, resulting in a weakened immune system. “Fiber is fuel for the gut,” says Joanne Slavin, Ph.D., a registered dietitian and professor of food science and nutrition at the University of Minnesota-St. Paul. It’s naturally found in fruits, vegetables, beans, peas, whole grains, nuts and seeds. Fermentable fibers such as fruit pectin, beta-glucans in barley and oats, and oligosaccharides in beans are metabolized by gut bacteria to produce short-chain fatty acids that provide energy to cells in the colon. Many fermentable fibers are called “prebiotics” because they promote the growth of beneficial gut bacteria. Inulin, for example, is a prebiotic fiber found naturally in onions, garlic, leeks, asparagus, wheat and oats. Teresa Martin, a registered dietitian based in Bend, Oregon, who researches gut
graphicwithart/Shutterstock.com
ving Li
o for L
w
s od
Sus t
able Go n i a
