Have a New Year’s Resolution for Gut Health? 7 Ways to Keep It!

A new year is quickly approaching. Time to make a New Year’s Resolution for 2021! After the year we just had, many people pick achieving optimal wellness as a New Year’s Resolution. With interests in probiotics supplements growing, many of these New Year’s Resolutions are centering around the gut microbiome. Unfortunately, many people don’t see their New Year’s Resolutions through. So, here are 7 ways to keep your New Year’s Resolution for Gut Health!

 

Why Make a New Year’s Resolution for Gut Health?

 
As Baby New Year crawls in, it’s time to look at some advice from dad. The “Father of Medicine,” Hippocrates stated, “All disease begins in the gut.”
 
While that notion has long since been debated, there is no denying that our gut bacteria play a significant impact on every aspect of our lives. Fixing your gut health is more than getting your digestive system on track.
 
Making a New Year’s Resolution for gut health is the ultimate way to crush your overall health goals. Improving your gut microbiome with good bacteria can have such a beneficial impact on your day-to-day life.
 
new year's resolution for gut health benefits
 
A New Year’s Resolution for gut health may support:
• Mood
• Digestive Tract
• Weight Loss
• Immune System
• Sleep Cycle
• Skin Health
 
Whether you want to run a marathon, bench 250, or lose 100 pounds, you need to put your best foot forward. You need your mind, body, and immunity to push through the rough patches. All of these factors are influenced by your gut health.
 
In turn, you won’t be bogged down as you focus on the things that really matter. We’re talking about diet and exercise! Instead of worrying about all of the aforementioned issues that plague your life, you can pay attention to the tasks at hand. Here are 7 ways to stick with your New Year’s Resolution for gut health.

 

How to Keep New Year’s Resolution for Gut Health

 
Unfortunately, just 8% of people meet their New Year’s Resolution goals [1]. Don’t let that bog you down! 8% is much better odds than 1%, yet we all try to become rich every day! While we can’t give you tips on making your financial portfolio grow, we have some ideas on how to keep your New Year’s Resolution for gut health. Here’s how!
 
how to improve your gut health in new year's

 

Write Them Down

 
If you’re going to make any goal, New Year’s Resolution or not, get in the habit of writing it down. Jotting down your New Year’s Resolution for better digestive health makes you 42% more likely to achieve this benchmark [2].
 
The average person has upwards of 60,000 thoughts per day [3]. A New Year’s Resolution for gut health might as well be the 60,001 thought. Putting this idea down on paper makes it a tangible item.
 
You now have a tangible item to attach to your thoughts. With this physical reminder, your New Year’s Resolution for gut health can actually become actionable.
 
When you write down a New Year’s Resolution for gut health and look at it, you create a muscle and visual memory. Your hippocampus takes in this info and stores it into your cortex for future recall.
 
Also, every day you see this goal and realize you are making gains, it will set off endorphins. A physical reminder in this written statement can invoke introspection that makes you feel better about yourself.
 
Seeing these lifestyle changes come to fruition can help your confidence, perhaps easing some symptoms associated with anxiety or depression.
 
With written reminders, sticking to your New Year’s Resolution will be more likely. That’s because your brain will remind you more often. It’ll poke you with a hypothetical stick, so you meet your goals.

 

Be Specific

 
Another benefit of writing down your New Year’s Resolutions is that this exercise opens up the floodgate to more writing.s
 
A New Year’s Resolution for gut health is excellent and all, but what does it even mean? What is gut health?
 
Gut health is a unique journey for everyone.
 
We all need to accomplish different things to achieve this destination, which has no end.
 
For some, a New Year’s Resolution for gut health may include cutting back on sweets and adding in more vegetables. While others need to cut down on stress and amp up physical activity.
 
Figure out the main obstacles you perceive having in your quest to accomplish your New Year’s Resolution for gut health. These are the demons you must battle the next 365 days.

 

Consult Your Doctor

 
Even the healthiest person can succumb to unforeseen illnesses. It is important to get a physical every few years to check in with your physical wellbeing. You need a health professional to give you a look-see to make sure everything is on the up and up.
 
If it’s been a long time since you had a physical, then consider this your reminder. When you talk to your doctor, discuss how often you should come back.
 
A wellness exam might not be necessary every year [4]. For some, especially elderly people, having an annual exam is an excellent form of preventative care.
 
It can also help you pinpoint any additional obstacles that might trigger a potential New Year’s Resolution for gut health failure. You need to learn to have an open conversation with your healthcare provider.

 

Food Journal

 
Take an inventory of the foods you eat and the digestive health issues you feel afterward. You and your doctor might make a fascinating deduction about your health.
 
For instance, healthy foods like legumes and beans might be causing your constipation or diarrhea. Perhaps you’re not getting all the nutrients from your foods? Maybe you’re allergic to dairy?
 
Figure out what foods are triggering discomfort. Notice how you feel mentally and physically when you eat them. These realizations can bring a lot of relief to your body!
 
new year's resolution for gut health tips

 

Find an Exercise You Enjoy

 
Yeah, you’re not going to get out of exercising. This activity is essential for all aspects of your health, especially the gut. Let’s face it. Is your gut really going to get healthy if it’s smothered in fat tissue? Most likely not.
 
Most new gym memberships take place between January and March. You have those who start off the year ready to go, while others mull the resolution over in their heads for the first couple of months.
 
No matter what their journey to the gym is, there is $1.8 billion worth of unused gym memberships in this world. That’s a lot of wasted money on an activity that you may not enjoy. Then, find an exercise routine that works for you.
 
Try:
• Yoga
• Pilates
• Boxing
• CrossFit
• Hiking in Nature
• Running
• Krav Maga or Brazilian Jiu-Jitsu
 
You also don’t need to spend money to get a workout on. There are high-quality workouts all over YouTube. Buy a yoga mat and do a 20-minute Vinyasa Flow. Get some resistance bands and try a Pilates class on. Buy nothing and follow along with a cardio video. The options are endless. It’s the excuses that run out.

 

Meditate

 
Thinking about your goals can actually help you manifest them. Turn your New Year’s Resolution for gut health into a mantra and meditate. You’ll be shocked at the results.

 

Lower Stress

 
For one, meditation lowers stress levels. Stress is one of the primary causes of long-term inflammation. Chronic inflammation is when things really go downhill.
 
One analysis explained,
 

“Stress is the common risk factor of 75%–90% diseases, including the diseases which cause the foremost morbidity and mortality. Accumulating literatures showed that excessive inflammation directly contribute to pathophysiology of stress-related diseases [5].”

 FRONT HUM NEUROSCI

When you suffer from chronic inflammation, then your gut barrier becomes compromised. As a result, you run the risk of developing GI conditions such as Leaky Gut Syndrome.

 

Improves Focus

 
To achieve a goal, such as a New Year’s Resolution for gut health, you need discipline. For discipline, you must focus on the task at hand. One study found that even brief meditation can boost the focus for meditation novices [6].
 
All you need to do is sit down as straight as possible. The goal is to align the head, heart, and pelvis. Take deep breaths and envision the gut health you desire. Try five minutes at first. Attempt to work your way up to 20; however, the sky is the limit!
 
If you can’t meditate on your own, there are many meditation videos online. Someone can guide you through meditations to help you clear your mind, improve your mind, or meet your goals. Just browse the thousands of videos and see what speaks to you.
 
For those who still can’t get into meditation, try yoga. Yoga is like meditation, but with movement. You merge your breath with movement. So, you stop thinking about daily stresses and get your body into shape. All of these little benefits will help you meet your New Year’s Resolution for gut health.

 

Look Up Gut Health Recipes

 
You’re going to have to eat. Unfortunately, many of the dietary decisions you made up until now most likely weren’t the best for gut health. So, you need to shift your choices to align with a healthy gut diet plan.

 

Acknowledge the Bad

 
First, acknowledge the foods that are ruining your goals. There are many usual suspects out there. You want to cut down on the sweets, preservatives, and artificial flavorings.
 
Also, cut down on excessive animal fats. There are health benefits to red meat and cheese, but there’s also such a thing as overdoing it.
 
If you are in the department that prefers beef over chicken, be sure you are eating the highest quality meat. You want to consume grass-fed animals that aren’t farmed with hormones or feed grown with pesticides.

 

Get Lean Proteins

 
Protein might be the most essential part of the healthy gut diet plan. They are rich in amino acids, which are the building blocks of life. We need amino acids for thousands of functions, including repairing our gut lining.
 
Lean protein options include:
• Chicken
• Salmon
• Turkey
• Eggs
• Soy
• Seeds
• Nuts
 
These proteins have more omega-3 fatty acids than omega-6s. You can get a majority of omega-6 fatty acids from animal fats. So, try incorporating more of the foods above to help bring balance to your gut biome.

 

Try Fermented Foods

 
Fermented foods are rich in probiotic bacteria. When you consume foods rich in probiotics, they come with a load of benefits. For one, probiotics secrete short-chain fatty acids. These are essential for the rejuvenation of cells in your stomach.
 
Also, probiotics help keep pathogenic bacteria at bay. That way, your immune system doesn’t work overtime. In turn, you will also have less inflammation destroying your gut lining.
 
Some of the best fermented foods include:
• Kombucha
• Kefir
• Yogurt
• Kimchi
• Kraut
• Tempeh
 
Don’t eat fermented foods with Candida overgrowth. Candida may feast on the sugars the probiotic bacteria are consuming, as well. Since Candida grows so fast, they may overtake the beneficial microbes in your fermented foods.

 

Eat Prebiotics

 
We talked a little about bacteria in fermented foods eating. The ones in your gut need to, as well. If you are going to have a New Year’s Resolution for gut health, you need to help the microbes grow. To do this, you must eat prebiotics.
 
Prebiotics are dietary fibers that are body doesn’t break down. Instead, the beneficial stomach bacteria in our microbiome do. In turn, they release short-chain fatty acids into our system.
 
Some of the best prebiotics for probiotics include:
• Artichokes
• Onions
• Garlic
• Greens
• Sweet Potatoes
 
Sounds like a lot of changes to implement? Well, there are some ways to make finding gut health recipes easier. It’s called the Thryve Inside Gut Health Program

 

Join The Thryve Inside Gut Health Program

 
A New Year’s Resolution for gut health doesn’t happen overnight. You need to work at it. Just like some people need a trainer in the gym, you may need a guide in the gut health realm. Let us be that guide by joining the Thryve Inside Gut Health Program. Here’s how.

 

Microbiome Testing

 
Thryve Microbiome Testing Kit
 
The first step to meet your New Year’s Resolution for gut health is to test your microbiome. You need to find out which stomach bacteria you have, and which intestinal flora you require. We’ll send you everything you to test your gut at-home.
 
Just send us a sample from your toilet paper, and we will analyze your DNA. From there, we create an in-depth analysis of your gut biome and actionable plan.

 

Custom Probiotics Supplements

 
We throw the one-size-fits-all approach to probiotics out the window. Based on your gut test results, we recommend a proprietary probiotic blend. Our supplements include bacteria that your gut might be lacking and beneficial microbes that help fight off pathogens.
 
Furthermore, our blend includes prebiotics. That way, the bacteria have a better chance of surviving. Plus, they’ll already start the process of creating short-chain fatty acids that may improve your gut barrier.

 

Healthy Gut Diet Plan

 
Remember those recipes you were supposed to look up? We have a complete database for you. Our recipe book is bursting with delicious entrees that will leave you (and your bacteria) full. Meet your wellness goals by making a New Year’s Resolution for gut health. Take the time to Thryve Inside.

 

Click Here To View Resources

 

Resources

 
[1] Diamond, Dan. “Just 8% of People Achieve Their New Year’s Resolutions. Here’s How They Do It.” Forbes, Forbes Magazine, 2 Jan. 2013, www.forbes.com/sites/dandiamond/2013/01/01/just-8-of-people-achieve-their-new-years-resolutions-heres-how-they-did-it/#51283d54596b.
 
[2] Economy, Peter. “This Is the Way You Need to Write Down Your Goals for Faster Success.” Inc.com, Inc., 28 Feb. 2018, www.inc.com/peter-economy/this-is-way-you-need-to-write-down-your-goals-for-faster-success.html.
 
[3] Verma, Prakhar. “Destroy Negativity From Your Mind With This Simple Exercise.” Mission.org, Medium, 27 Nov. 2017, medium.com/the-mission/a-practical-hack-to-combat-negative-thoughts-in-2-minutes-or-less-cc3d1bddb3af.
 
[4] Heid, Markham. “Is an Annual Physical Exam Really Necessary?” Time, Time, 10 Jan. 2018, time.com/5095920/annual-physical-exam/.
 
[5] Liu, Y. Z., Wang, Y. X., & Jiang, C. L. (2017). Inflammation: The Common Pathway of Stress-Related Diseases. Frontiers in human neuroscience11, 316. doi:10.3389/fnhum.2017.00316
 
[6] Norris, C. J., Creem, D., Hendler, R., & Kober, H. (2018). Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism. Frontiers in human neuroscience12, 315. doi:10.3389/fnhum.2018.00315
 

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10 STARTLING Things That Promote An Unhealthy Gut Microbiome

The world is waking up to the fact that our gut health is essential for regulating mental well-being, weight control, skincare, and gastrointestinal issues. While following a healthy gut diet plan, getting a microbiome testing kit, and taking personalized probiotics can help fight off bad bacteria, these steps are just the beginning. There’s more to maintaining a healthy gut microbiome than feeding it beneficial bacteria. It’s also about saving your good bacteria from things that may damage them.
 
As humans, we live a life of convenience. Our fast-paced lives mean we are always short on time. Therefore, we live a world of to-go containers, zapped meals, and medications. While convenient for our day-to-day lives, these conveniences inconveniently cause an unhealthy gut. Let’s take a look at 10 things you’d never expect to cause poor gut health!

 

What Causes Poor Gut Health?

 

For the 60 to 70 million people suffering from gastrointestinal disorders, most of these cases didn’t happen overnight [1]. Poor gut health is typically an amalgamation of a lifetime’s worth of decisions.
 
Unfortunately, our lifestyles are set up to make us into more productive human beings, not healthier human beings. With fast-food restaurants on every corner, artificial ingredients added to “healthy foods,” and pesticides tainting our crops, our system is destined for failure.
 
Thankfully, the world is catching onto many of these issues. Consumers are becoming increasingly interested in organic foods and follow a healthy gut diet plan.
 
That is why the Thryve Gut Health Program is broken into three distinct phases:
 How Thryve Gut Health Program Helps Good Bacteria
The three steps to reclaiming your health

 
Microbiome Testing – Determine Which Gut Bacteria You Have
Personalized Probiotics – Formulate Supplement Based on Gut Health Test
Healthy Gut Diet Plan – Prebiotics for Probiotics Recommendations and Nutritional Content

 

10 Unexpected Things That Compromise Balance of Bacteria 

 
To achieve optimal gut health, there are little changes you need to make in your everyday life. Unfortunately, some of these changes will be inconvenient. These tips are more than tips to overcome a poor diet. Items on this list and the effects they have on your digestive system might cause you to start replacing items around your house. 
 
This list is by no means a reason to throw everything out! It’s to create food for thought. However, a tag sale might not be a bad thing….
 
When these items do run its course in your household, and it’s time to replace them, perhaps you might make a different decision. Every little step you take toward good gut health is one step closer to a quality life. Here are some everyday items that, in the long term, might cause bacterial overgrowth. An uneven balance of bacteria might trigger immune responses and, inevitably, compromise your overall health.
 

10 things that compromise Balance of Bacteria
Didn’t think these would do harm, huh?

 

Antibiotics

 
Don’t get us wrong! There is a place in this world for antibiotics. We need them…just not as much as they’re being prescribed. According to the Centers for Disease Control (CDC), approximately 47 million unnecessary antibiotics are prescribed each year [2].
 
The problem with prescribing too many antibiotics is that antibiotics can’t kill viruses, viruses are tricky. Viruses sort of work like our immune system in that they plan ways to survive. Research shows that viruses can infiltrate and influence good bacteria to fight off immune responses [3]. When antibiotics wipe out the gut bacteria, all that’s left is a virus that can cause a number of health conditions.
 
The other tricky with antibiotics is actually why our CEO, Richard Lin, found Thryve in the first place. Richard needed a round of antibiotics, and these meds did their job. Antibiotics wipe out harmful bacteria…and beneficial bacteria too.
 
As a result of this empty nest, the evil birds flocked in first. They stuck their claim and wouldn’t let the good birds in. Opportunistic bacteria winning the war landed Richard in the hospital for months in a quest to heal his gastrointestinal distress. Finally, Richard discovered probiotics and reclaimed his gut health from the damage of antibiotics.
 
Recent research suggests taking probiotic supplements for gut health regularly may lower the need for antibiotic use [4]:
 

“Given the potential public health risks of widespread antibiotic misuse, innovative strategies for addressing this problem are urgently needed. “This publication is proof-of-concept that taking probiotics on a regular basis deserves consideration as a way to reduce the over-prescription of antibiotics.”

– Prof. Daniel Merenstein MD, Georgetown University School of Medicine

If you are prescribed antibiotics, please have an open discussion with your doctor. In the case where your doctor says antibiotics are a must, please supplement with probiotics.

 

Bottled Water

 
Humans have a plastic issue. We rely on this synthetic material for everything. From food storage to carrying our groceries to building our cars, plastic rules the world. It’s also starting to rule our bodies.
 
While all forms of plastic are a cause for concern, there’s one we should be worried about the most worried about is Bisphenol A (BPA). Research indicates that BPA mimics estrogen in our bodies [5].
 
While estrogen is essential for humans to function correctly, many people (namely men) don’t need any added exposure. Perhaps, this is part of the reason for the rise in infertility?
 
The problem with BPA is that these synthetic ingredients can leach into foods, water and permeate through our skin. One study found that 72% of 455 common household containers (including hypodermic syringes and food processor containers) released an alarming number of estrogen-like compounds into the drinks, medications, and foods they held [6].

 

Cell Phones

 
Cell phones are more than just a means of communication. They’re also a way to avoid talking to strangers while waiting for a bus. However, these convenient devices may pose a gut health threat.
 
The world is preparing to go 5G, but there is a growing concern for the effects that electromagnetic fields (EMFs) have on our bodies.
 
In 2011, 77% of Americans owned smartphones. Today 95% do [7]. This increase only means there’s more EMFs floating around. And while we’re making this big step to 5G, we still don’t know the long-term effects of cell phones. However, preliminary reports are frightening.
 
One study found the EMFs found in our everyday electronic devices actually stimulate our intestinal flora. In particular, EMFs facilitate the growth of Escherichia coli (E.Coli) [8].
 
When there are too much of the gut bacteria, E.Coli, in the system, you may exhibit symptoms of Irritable Bowel Syndrome (IBS), Inflammatory Bowel Diseases (IBD), or Leaky Gut Syndrome.

 

Dental Work

 
Open wide! Our dental health may be having an adverse effect on our gut health. Anything you introduce to your mouth is going to enter your system, including the materials used in your dental procedures.
 
The greatest cause of concern for your gut health lies in your fillings. Most silver fillings are a combo of:
 • Copper
 • Silver
 • Mercury
 
These heavy metals are three of 23 heavy metals that “in small amounts, they are required for maintaining good health, but in larger amounts, they can become toxic or dangerous [9].”
 
One study about the effects of heavy metals on the microbiome found that these toxins can alter gut flora [10]. This study focused on arsenic, arsenic, cadmium, and nickel. While these heavy metals aren’t used to craft dental fillings, those three are also named as the 23 heavy metals that “that are of concern for us because of residential or occupational exposure.” You are the company you keep.
 
Every time we chew, it wears away at our filling. Therefore, these heavy metals are continually entering our system. That’s why research suggests if you have more than eight fillings, you may have elevated levels of mercury in your blood [11].

 

“Gluten Free” Foods

 
We’ve already become well-acquainted with the horror stories of gluten. Not only is there a rise in Celiac Disease, but gluten has become one of the top food intolerances across the nation. Sadly, our food practices are starting to impede on organic foods and gluten-free foods incorporated in a healthy diet.
 
One study examined 22 genetically gluten-free grains for gluten. All contained some traces of gluten. In fact, 32% had so much gluten; the Food and Drug Administration (FDA) wouldn’t classify the product as gluten-free [12].
 
As the study concluded, “Gluten contamination of inherently gluten-free grains, seeds, and flours not labeled gluten-free is a legitimate concern.” No, really! People who are making health-conscious decisions are only perpetuating their food allergies.
 
The reason for these alarming stats is cross-contamination. Therefore, gluten is in our environment and is being blown about with the wind and dispersed by birds and insects.
 
Furthermore, gluten-free manufacturers are operating in gluten-tainted facilities. The particles are still in the warehouse and are carried over to the new batch of products.
 
It’s the same concept as companies that manufacture goods in the same warehouse as “peanuts, soy, etc.” They put a warning label on their foods because their goods might still spark immune responses caused by food allergies.

 

Indoor Air Pollution

 
Sick of your co-workers? Well, they’re making you sick. In fact, the whole workplace is. Our office is a breeding ground for illness. For one, you’re in close-quarters eight hours per day for five days per week. With poor ventilation in many office buildings, we sit amongst stagnant air and germs.
 
On top of human bacteria, we are then exposed to chemicals. There’s heavy-duty cleaning supplies, chemicals from copy machines, and the overuse of hand sanitizer always in use in closed office spaces. Our lungs must filter germs, synthetic chemicals, and human-made fragrances all day long. That’s a lot of indoor pollution to filter through.
 
The Environmental Protection Agency (EPA) ranked indoor pollution as one of the top five environmental risks to public health [13]. Seeing as we spend 90% of our day indoors, our gut health is under constant attack and may need the extra strength of probiotics.

 

Cosmetics

 
Our skin also has bacteria that help protect us from viruses and other pathogens. Unfortunately, we paint all over these healthy bacteria with lotions, makeup, and bronzers every day. We are snuffing out our natural bacteria with synthetic ingredients that actually do more harm to our skin (and overall health) than good.
 
The average woman has 515 synthetic cosmetic ingredients in her beauty routine. These ingredients permeate through our skin and enter the microbiome through the gut-skin-axis. Here, a litany of gut health issues can occur.
 
For instance, one of the most common artificial ingredients in cosmetics is a form of parabens. These gelatinous-like particles give our cosmetics viscosity. Unfortunately, these molecules also mimic estrogen. Therefore, our cosmetics are also throwing off our hormone levels.
 
Then there’s triclosan, which is used in everything from toothpastes to cookware to hand soap. This additive is useful in destroying harmful bacteria. However, it also accumulates in the gut microbiome and has shown to destroy gut bugs conducive to a healthy lifestyle in vertebrates [14].

 

Stress

 
Stress is killing us, literally. It is a primary culprit in so many of our health problems, including mental wellness and gastrointestinal disorders. Yet, we accept stress as part of being human. We need to change that mindset.
 
Research suggests stress triggers our immune cells to go wild [15]. They want to know what is causing us to feel so stressed. Our immune cells’ first response is to start inflammation.
 
Inflammation kills off the bad guys, anti-inflammatories take care of the inflammation, and all is well.
 
With stress, the flame keeps getting relit. Eventually, inflammation starts to burn the cells along our gut lining. In turn, this causes toxins from our intestines to enter our bloodstream.
 
Stress is literally eating us up inside, and it creates conditions like Irritable Bowel Syndrome and Small Intestinal Bacterial Overgrowth (SIBO).

 

Teflon Pans

 
Perfluorooctanoic acid (PFOA) is not biodegradable and has a half-life in humans of three years [16]. PFOA is the main ingredient in most of our cooking ware, namely non-stick skillets and Teflon pans. With each stir-fry, we’re eating more teflon.
 
PFOA can also be found in:
 • Computer Parts
 • Coffee Cups
 • Clothing
 • Car Parts
 • Flooring
 
Unfortunately for us, research shows that PFOA disrupts immune cells. Seeing as a majority of our immune cells are made in the digestive tract, PFOA negatively impacts our gut health. In fact, research links this immune disruptor to ulcerative colitis [17].
 
Furthermore, Stockholm University’s Unit for Biochemical Toxicology released a report saying, they couldn’t pinpoint a low-enough dose of PFOA that didn’t have an impact on immune cells [18].

 

Canned Tuna

 
Tuna is a great way to get a lot of protein…and mercury. When you are buying tuna, please be careful about which type you are buying. White or albacore tuna has three times the mercury level (0.32 parts per million of mercury) as compared to light tuna (0.12 parts per million of mercury) [15].
 
If you are going to buy light tuna, look on the label for words such as “gourmet” or “torno.” That means the tuna was made with yellowfin, which has even higher mercury levels!
 
If you are using canned fish in your healthy gut diet plan, opt for canned salmon. It has much lower mercury levels. Plus, salmon is rich in omega-3 fatty acids. Those who follow the typical SAD are low on these crucial fats.

 

Fix Your Life At First Signs of an Unhealthy Gut

 
Gut issues develop over time. Listen to your body. When you notice your physical health start to change, that means something is going on. Use those moments to assess what you’re doing that might be causing gut problems. 
 
At Thryve, we give you a starting point on your journey towards fixing your gut health. We send you a microbiome testing kit to help you determine the actual gut flora that’s causing digestive distress and health concerns. 
 
We can let you know which foods are the favorites of the bad bacteria in your gut microbiome. That way, you can ditch those foods to get a healthy balance of bacteria back in your system. Furthermore, we let you know which prebiotic-rich foods the probiotic bacteria you’re lacking enjoy. Our program also suggests hundreds of recipes with these prebiotic foods to ensure the growth of these good guys.
 
Lastly, you can opt into a probiotic recommendation tailored to your gut. The key to a healthy body is bacterial diversity. Getting this probiotic is the last step in experiencing all the Thryve Gut Health Program’s health benefits. 
 
After you get your food sensitivities and bacteria imbalance under control, you will have a solid foundation towards your wellness goals. That’s when you can start making little changes, like the ones we suggested here. 
 
You can even begin with just one change today. After all, it was a culmination of decisions that caused gut problems in the first. It’ll be a culmination of healthy choices to fix it!

 

Click Here To View Resources

Resources

 
[1] “Digestive Diseases Statistics for the United States.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Nov. 2014, www.niddk.nih.gov/health-information/health-statistics/digestive-diseases.
 
[2] “CDC Newsroom.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, www.cdc.gov/media/releases/2016/p0503-unnecessary-prescriptions.html.
 
[3] University of Exeter. “Viruses Cooperate to Overcome Immune Defenses of Bacteria.” ScienceDaily, ScienceDaily, 19 July 2018, www.sciencedaily.com/releases/2018/07/180719142007.htm.
 
[4] ISAPPscience. “Scientific Analysis Shows Probiotic Use Is Associated with Fewer Antibiotic Prescriptions.” EurekAlert!, www.eurekalert.org/pub_releases/2018-09/isaf-sas091418.php.
 
[5] Bittner, G. D., Yang, C. Z., & Stoner, M. A. (2014). Estrogenic chemicals often leach from BPA-free plastic products that are replacements for BPA-containing polycarbonate products. Environmental health : a global access science source, 13(1), 41. doi:10.1186/1476-069X-13-41.
 
[6] Gao, H., Yang, B. J., Li, N., Feng, L. M., Shi, X. Y., Zhao, W. H., & Liu, S. J. (2015). Bisphenol A and hormone-associated cancers: current progress and perspectives. Medicine, 94(1), e211. https://doi.org/10.1097/MD.0000000000000211.
 
[7] “Demographics of Mobile Device Ownership and Adoption in the United States.” Pew Research Center: Internet, Science & Tech, Pew Research Center: Internet, Science & Tech, 5 Feb. 2018, www.pewinternet.org/fact-sheet/mobile/.
 
[8] “Evaluation of the Effect of Radiofrequency Radiation Emitted From Wi-Fi Router and Mobile Phone Simulator on the Antibacterial Susceptibility of Pathogenic Bacteria Listeria Monocytogenes and Escherichia Coli.” SAGE Journals, journals.sagepub.com/doi/full/10.1177/1559325816688527.
 
[9] Jaishankar, M., Tseten, T., Anbalagan, N., Mathew, B. B., & Beeregowda, K. N. (2014). Toxicity, mechanism and health effects of some heavy metals. Interdisciplinary toxicology, 7(2), 60–72. doi:10.2478/intox-2014-0009
 
[10] Richardson, Joshua B., et al. “Exposure to Toxic Metals Triggers Unique Responses from the Rat Gut Microbiota.” Nature News, Nature Publishing Group, 26 Apr. 2018, www.nature.com/articles/s41598-018-24931-w.
 
[11] “Have More than Eight Dental Fillings? It Could Increase the Mercury Levels in Your Blood.” ScienceDaily, ScienceDaily, 27 Sept. 2016, www.sciencedaily.com/releases/2016/09/160927143042.htm.
 
[12] Thompson, Tricia, et al. “Gluten Contamination of Grains, Seeds, and Flours in the United States: a Pilot Study.” Journal of the American Dietetic Association, U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20497786.
 
[13] “Why Indoor Air Quality Is Important to Schools.” EPA, Environmental Protection Agency, 25 Oct. 2018, www.epa.gov/iaq-schools/why-indoor-air-quality-important-schools.
 
[14] Gaulke, C. A., Barton, C. L., Proffitt, S., Tanguay, R. L., & Sharpton, T. J. (2016). Triclosan Exposure Is Associated with Rapid Restructuring of the Microbiome in Adult Zebrafish. PloS one, 11(5), e0154632. https://doi.org/10.1371/journal.pone.0154632.
 
[15] Maydych V. (2019). The Interplay Between Stress, Inflammation, and Emotional Attention: Relevance for Depression. Frontiers in neuroscience, 13, 384. https://doi.org/10.3389/fnins.2019.00384.
 
[16] Steenland, K., Fletcher, T., & Savitz, D. A. (2010). Epidemiologic evidence on the health effects of perfluorooctanoic acid (PFOA). Environmental health perspectives, 118(8), 1100–1108. https://doi.org/10.1289/ehp.0901827.
 
[17] Steenland, K., Kugathasan, S., & Barr, D. B. (2018). PFOA and ulcerative colitis. Environmental research, 165, 317–321. doi:10.1016/j.envres.2018.05.007.
 
[18] Qazi MR, Xia Z, Bogdanska J, et al. The atrophy and changes in the cellular compositions of the thymus and spleen observed in mice subjected to short-term exposure to perfluorooctanesulfonate are high-dose phenomena mediated in part by peroxisome proliferator-activated receptor-alpha (PPARalpha). Toxicology. 2009;260(1-3):68-76. doi:10.1016/j.tox.2009.03.009.
 

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Gut Health Bible & 6 Health Concerns Associated with the Microbiome

We all have specific tastes, goals, and desires. No matter how much of an individual we are, we all still want the same thing. Everyone would like to live a longer, happier, healthier existence. The key achieving this lies deep within the confines of your gut. This area is known as the microbiome.
 
Here, trillions of cells work in unison to make sure you continue to run like a well-oiled machine. Our microbiome is responsible for how we feel physically and emotionally. Let’s take a deep dive inside the microbiome and explain how your gut health impacts every facet of your everyday life.

 

What is Gut Health?

 
Many write gut health off as caring for a stomach ache. However, that is just a sliver of the whole pile that is known as gut health. As Father of Medicine, Hippocrates, famously stated, “All disease begins in the gut.” Every time we consume food, beverages, or medications, these solid pieces of matter get broken down by the acids in our stomach and organs in our belly.
 
As the ingested sources are broken down, their chemical compounds are dispersed out into the system. When they are nutrient-dense whole foods, the body is nourished with a load of micronutrients, amino acids, and carbohydrates. Poor food choices have a less desirable effect on the system.
 
When we are young, our bodies start off with a fresh slate. Eating preservative-rich boxed foods, high-fat drive-thru menu items, and loading up on starchy bread didn’t present much of an issue for a good portion of your life. However, these decisions add up with time.
 
By including an abundance of synthetic ingredients, artificial flavors, and GMOs into our diets, it eventually wreaks havoc on the system. That’s because these aren’t naturally occurring ingredients. Since they don’t come from nature, our body doesn’t know how to break them down.
 
With each passing calendar year, those foods become sticky plaques that suppress pathways for oxygenated red blood cells and create a breeding ground for inflammations. In the end, this disrupts the safe haven our body cells known as the microbiome.

 

What is the Microbiome?

 
It sounds a bit far-fetched, but it’s true. Our body is comprised of trillions of microscopic cells [1].They crawl all over our skin, live in our hair, and really love taking up residence deep inside of our gut. A majority of the microbes that live inside of our body can be found in the digestion tract.
 
The microbes that make up your body are various strains of fungi, virus, bacteria, archaea, and yeast. For the most part, these bugs are beneficial. They work to help you push through your day and grow into a strong, healthy, dependable member of society. In fact, these microbes have been working toward this goal your whole life.  
 
When a female egg becomes fertilized, the fetus’ first interaction with other other living organisms are the various microbes also in the womb! These formative cells are what helps create the immune system and eventually, the infrastructure of a full-blown human being.
 
The connection to a mother’s microbes are so far intertwined that studies have shown breastfeeding to “improve infant health outcomes lowering the risk of respiratory and gastrointestinal tract infections, necrotizing enterocolitis, otitis media, and allergic disease and to prevent later health problems such as inflammatory bowel disease, obesity, and type 2 diabetes mellitus [2].”
 
Behind these promising results are the beneficial microbes that comes from the mother. We know these microbes in medicinal circles as probiotics. They are beneficial bacteria that play an integral role in every major function of life.

 

Why Gut Health is Important

 
As we age, our body continues to evolve. So do the microbes that live inside of your microbiome. Strong cells fostered from mother to infant become compromised as we enter the world. This is in thanks to  the germs of others, medications, and unhealthy food choices.
 
Any medical journal or scientific study will attest to one general principle. Inflammations are the precursor to disease [3]. No matter if you are feeling bloated, your skin is flaky, or your mind is filled to the brim with anxiety, there’s an inflammation at the root of these feelings.
 
In areas that are predominantly inhabited by beneficial microbes, everything is peachy keen. However, the compromises on our systems mentioned above (germs, meds, foods) begin to add up. This inevitably makes it more difficult for healthy microbes to maintain control over the microbiome. These are the moments where opportunistic harmful microbes strike.
 
With the growth of detrimental bacteria in the body, these strains will start to damage cells within your system. The acidic vapors of foreign microbes oxidizing will destroy cells that could otherwise be rejuvenated by an oxygenated red blood cell supply. However, due to sticky plaques caused by a lifetime of poor food choices, the blood cells have trouble getting to the area. In turn, the weakened tissues die, decay, and turn into inflammations.
 
Seeing as the majority of microbes in your body reside in your gut, this area of the microbiome acts as a sort of barometer for the system. Problems don’t tend to arise elsewhere if you haven’t started having gut issues first.
 
Poor gut health is tied to six major health care concerns. They are:
 
• Digestion
• Immunity
• Skin
• Mood
• Weight
• General
 
We’re going to dive deeper into digestive issues and their association with gut health. However, let’s uncover the importance of a diverse microbiome in treating gut-related issues first.

 

Diversity and Its Implications to Good Gut Health

 
There seems to be a running theme going on here that you may have caught onto…diversity is key to a healthy gut. From the moment we are born, we are thrust from the comfort of a mother’s womb into the germ-infested world we reside in today. Initial interactions with microbes in the womb and out of it are formative in a person’s life cycle. So formative, that studies have confirmed that cases of childhood autism have a common bond–lack of biodiversity in the microbiome [4].
 
In the microbiome, strength in numbers is a way of life. Good and evil are always in a battle for supremacy. Think of a sports team. Everyone has a role. If multiple people have the same role, then an enemy can figure out a weakness and infiltrate from there.
 
The number of microbes out there is infinite. At Thryve, our database of 35,000 scientific journals covers 4,000 microbes. However, new ones are being discovered all the time. Just like we are no longer like bonobos, microbes have evolved as well. Therefore, harmful bacteria are growing stronger and figuring out ways to work around beneficial bacteria that are in our systems.
 
As harmful bacteria evolve, we as a society have made it easier for them to grow. This is because the CDC has discovered that 47 million unnecessary antibiotics are being prescribed each year [5].
 
Antibiotics work to clear the system of viral infections. However, it also wipes out good bacteria. Due to this, your body is a clean slate. Just like a baby first entering the world, your gut is susceptible to being influenced by whatever comes in contact with it first. Studies have shown that probiotic use can significantly decrease the needs of antibiotics. By keeping your microbiome diverse, you ward off the chance of bacterial and viral infections that may render your system devastated [6].

 

Digestive Diseases Associated with Poor Gut Health

 
Your gut is your first line of defense. When you notice that something is amiss (whether you aren’t going regularly, you’re having dire cramps daily, or your stools look different), that’s a sign that something is going on inside.
 
One of the most common digestive issues that many with poor gut health encounter is Leaky Gut Syndrome. As Harvard Health explains, “We all experience a form of Leaky Gut [11].” Our digestive tract is comprised of numerous tight junctions. Just like you need to ventilate room to keep mold from growing, these tight areas need ventilation as well. After all, they’re dealing with toxic substances.
 
Due to these inner-pipings’ somewhat loose fittings, it’s not unusual for some of this toxic substances to leak into the bloodstream. In a healthy microbiome, you might feel an upset stomach but at the end of the day, the probiotics in your system will take care of it.
 
When our plumbing gets clogged up from diets full of sticky refined sugars and fatty processed foods, this allows toxins to sit longer in the tight junctions. As a result, more toxic substances are able to enter the system. This is when symptoms associated with Leaky Gut Syndrome persist.
 
Offsetting from Leaky Gut Syndrome, it may lead to the rise of two similar conditions that also common. These are Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Growth (SIBO) [8]. Symptoms for both are very common. They are described as, “abdominal pain and/or discomfort, irregular stool form and passage.”
 
Many who experience IBS also have SIBO. SIBO is a little less common because it is defined as having an “increase in bacteria equal to or greater than 105 colony forming unit per mL of upper gut aspirate.” Due to these bacterial intruders, SIBO patients have all the symptoms of IBS plus “abdominal pain or discomfort, bloating, flatulence and loose motion.”
 
Analysis on SIBO has found that “SIBO is known to occur in absence of anatomical factors predisposing to it.” In layman’s terms? Something has predisposed your body to this bacterial overgrowth. That something is a lack of probiotics in your system that keeps guard of the breeding ground.
 
Another factor doing a number on our digestive system are the fillers in our foods. From pesticides to GMOs to artificial sweeteners, our system is getting bogged down by foods that cause inflammation. Research shows that GMOs have started to transfer their DNA to living organisms such as plants and soil [9]. Seeing as we have many of the same chemical compounds as these beings, who’s to say GMOs can’t rewrite our DNA as well?
 
Let’s take gluten for example. Research indicates that this protein is the culprit for “20-45% of adults who self-report food hypersensitivity [10].” That’s because the crops our ancestors harvested are nothing like the ones used in shredded-wheat cereals, “nutrition” bars, and sandwich carriers.
 
By piling more of these indigestible foods into your diet, it leaves a food-fort for harmful bacteria to fester under. In turn, it worsens your sensitivity to these foods and leaves you susceptible to more digestive disorders.

 

Immunity Issues Associated with Poor Gut Health

 
To further prove that everything is all connected, the immune system relies on your microbiome to keep it strong. When our gut health is out of whack, it’s known as dysbiosis. Studies have found that dysbiosis can lead to autoimmune disease issues [11]. That means everything from autism to Crohn’s Disease to Parkinson’s Disease all boil down to the bacteria (or lack thereof) in our human gut microbiota.
 
What causes an autoimmune disease to develop are instances where an excited electron loses its way from the pack. When this happens, the excitatory molecule becomes a free radical and may latch onto anything that accepts an electron. Naturally, the electron and its new companion will chemically react. Depending on what this rogue electron attached itself onto, the results may be catastrophic to your immune system.
 
Besides autoimmune disease, other immune responses are also a result of your gut health. Whether you’re fighting off a cold or are knocked out in your bed from influenza, your immune cells have become compromised. Seeing as 80% of your immune cells are derived from your gut, it’s in your best interest to keep your microbiome healthy [12].
 
Immune cells do more than just keep us from using our sick days on being sick. They also keep us alive. This was discovered in a study involving fruit flies. Unbelievably, humans and fruit flies have “70 % similarity in terms of their biochemical pathways [13].” When scientists discovered that increasing the biodiversity of microbes in fruit flies’ systems increased their lifespan by 60%, it opened up researchers’ eyes. By supplementing with probiotics, these insects’ immune responses protected them against “chronic diseases associated with aging.”
 
Chronic diseases that have become increasingly troublesome for humans are an assortment of allergies. 50 million people suffer from allergies each year, with the numbers increasing exponentially since the industrial revolution [14]. Allergies happen as a result of a foreign substance weakening your immune response. As a result, you feel symptoms that range from an itchy throat to excessive sneezing to stomach pains. However, studies of 23 different bacterial strains found that your gut health has a crucial impact on how your body responds to attacks courtesy of allergens [15].

 

Mood Disorders Associated with Poor Gut Health

 
Remember those unhappy bacteria we were talking about? Well, if they’re unhappy, guess what? You’re unhappy too. Science has shown that there is a strong connection between the gut and brain. This bromance has earned our guts the moniker, “the second brain.
 
In our bodies, a long nerve connects the two ecosystems. While research articles call the line, “the gut-brain-axis,” it’s scientific name is the vagus nerve [16].
 
The vagus nerve attaches to the brainstem. Like a turkey thermometer, the base of the nerve sits at the top of our gut. Here, the neural tissues act as a barometer for how your stomach acid is stewing. When the vapors reach an unpleasurable level, the receptors receive this message for help. From there, the tissues send impulses through their axons. This process sends a signal up to the brain.
 
Your brain senses the attack of foreign antibodies and it goes into stress mode. As a result, your adrenal glands start pumping out cortisol [17]. Cortisol is our fight-or-flight instinct. It’s behind our irrational decisions when we’re upset, our sleepless nights of tossing in bed, and that anxious tick in our brain that something’s not right in our gut.
 
When gut health becomes chronic, your body’s stress levels get chronic. In turn, your stress levels become chronic. Your body can only house so many hormones. When cortisol is in overdrive, it leaves no room for other hormones to produce.
 
Hormones you lack in the wake of stress include testosterone and estrogen [18]. This will deplete your sex drive and may increase the chances of infertility [19]. These sort of life-altering situations can open the door to mental health conditions as fleeting as trouble concentrating on tasks at-hand or as permanent as Major Depressive Disorder.
 
Another hormone that cortisol disrupts in melatonin production [20]. Due to our circadian rhythm, our body has figured out when the sun sets and rises, as well as when we need to get up for work. Like clockwork, your body should adjust to the changes in the day without any notice from you. On cue, you should get tired around two hours prior to bedtime and start to stir awake moments before your alarm goes off.
 
With too much cortisol in the system, there is no room for melatonin. Therefore, you stay awake all night. Thanks to cortisol, the one time of day where your body can get some work done, it’s up counting sheep with you.
 
During our rest period, the body is not fighting off the germs of others, dealing with the stresses of co-workers, or using energy to function as it does during the day. Most of your hormones are created while you are asleep [21]. Therefore, no sleep? No hormones.
 
The most effective way to fight off cortisol is by generating “reward” neurotransmitters and hormones such as dopamine and serotonin. When your mind receives messages from these hormones, it feels sensations such as calmness or elation. As a result, your adrenal glands don’t get the signal to pump out more cortisol. By having dopamine and serotonin on hand, all the other hormones can be created, restoring balance in the system.
 
Further proving the connection between the gut and brain, research has found that 90% of the serotonin in our system comes from our gut [22]. Therefore, if you have poor gut health, a majority of the serotonin that your body needs to fight off mental illness is destroyed before hitting the bloodstream.

 

Weight Issues Associated with Gut Health

 
It doesn’t come as a shock to anyone that your weight is impacted by the health of your gut. Isn’t that where your food ends up? It’s also the first place where adipose (fat) tissue is stored. So, if you are experiencing weight gain, most people tend to see it right where your digestive area lies. The gut!
 
Our body can’t break down a good portion of foods that are in the average person’s everyday life. We’re talking about:
 
• Pasteurized Dairy
• Processed Foods
• Smoked Meats
• Refined Sugars
• Artificial Food Colorings
• GMOs
• Processed Wheat
• Pesticides
 
At this point, if you’re not growing your food on your own, in a greenhouse, with well water, your body is under attack by something you’re consuming! For those who tend to lean toward the modern conveniences of fast food and deli lunches, the problems will most likely rear their heads a bit sooner than those who make conscious decisions.
 
The first step to fighting off these build-ups is to break them down. Healthy bacteria don’t know how to feast on these fake foods. Harmful bacteria do. Therefore, your junk food is actually determinantal bacteria’s Thanksgiving feast [23].  
 
You need to one, cut back on the bad foods and implement healthier foods. Whole foods that come from the earth contain chemical compounds that compute with the bacteria we entered this world with. These foods are known as prebiotics. You need to go back to basics and create an environment not suitable for harmful bacteria by eating prebiotic-rich foods.
 
From there, using probiotic supplements can help burrow more healthy microbes into your system. These probiotics feast on prebiotic-rich foods you consume. In turn, probiotic bacteria grow stronger, changing the acidic levels of your microbiome and altering your gut health. As a result, your gut motility will improve [24]. This will help create the bile necessary to excrete out the excess toxins causing your weight issues.
 
On top of that, beneficial bacteria has been scientifically proven to “increase levels of the protein ANGPTL4 [25].” This is a lipid that regulates how triglycerides are stored in adipose tissues. Therefore, it stores these sources of energy more efficiently so that they are burned at a faster, more natural rate. Otherwise, the fat is free to store itself anywhere in the gut, making these energy sources less readily available…and harder to burn.
 
Speaking of burning, gut bacteria also help burn your fat tissue more efficiently. Probiotic bacterias facilitate a process known as thermogenesis. This is when your body draws on adipose tissues and convert their nutrients into energy. When adipose tissue is with other white tissue, it tends to stick together, making it harder to excrete energy from the source. Harmful bacteria help keep that adipose tissue right along the gut lining. We interpret this bloat as excess weight.
 
Studies have shown that probiotics excite electrons around the gut lining. This causes the white tissue to have a chemical reaction which turns it into a brown hue. Affectionally known as fat-browning, when white tissues turn beige, it sheds more weight. That’s because this dormant tissue is now being used as a more efficient source of energy [26].
 
Part of the issue with weight gain is the metabolism isn’t working like the well-oiled machine it used to be. To give the metabolism a bit of a hand, probiotics help facilitate the creation of a hormone known as GLP-1. This hormone suppresses feelings of hunger so we don’t feel the need to eat unnecessarily. In a two-for-one deal, the GLP-1 has also exhibited an ability to improve glucose intolerance [27]. That makes this hormone crucial for those suffering from diabetes or are at risk of the condition.
 
On top of superficial consequences, there are also health risks associated with weight gain. For instance, too much weight can lead to the onset of diabetes. Cases of obesity are typically caused by the overconsumption of refined sugars. Refined sugars are known to spike your blood glucose levels. When these practices become habitual, it may lead to cases of Type 2 Diabetes or bouts of diabetic shock.
 
Furthermore, these artificial sugars stay in your system for the long haul. With time, they start to harden and create sticky plaques that disrupt the complex highways that are your arteries. As a result, blood can’t get to sections of the body including the brain, genitals, and heart. When oxygenated blood cells can’t reach these areas, it leaves the body open to a plethora of conditions such as mental health disorders, reproductive abnormalities, and cardiovascular disease.

 

General Health and Gut Health

 
It may be safe to say that general health IS gut health. There are so many over-the-counter remedies to take for every aspect of our lives. We pop caffeine pills to stay awake, sleeping pills to go sleep, and heart meds to keep the ticker ticking. Optimal gut health can go a long way in fighting off the need for all these pricy quick-fixes.
 
For instance, the Center for Disease Control (CDC) attributes 1 in 4 deaths to cardiovascular disease [28]. While many mitigating factors play a role in this alarming statistic, the number one cause of heart disease is atherosclerosis [28]. The name might sound unfamiliar, but you’re very familiar with what it does. Atherosclerosis is when sticky residues from synthetic food additives build up in your arteries and form a plaque. Blood cells can’t go through this wall of muck, eventually closing off blood flow.
 
Research confirms that beneficial bacteria play a role in breaking up the sugary veins. One study on 617 female twins found, “the measure of arterial stiffness was higher in women with lower diversity of healthy bacteria in the gut [29].” Therefore, if your microbiome consists of mainly harmful bacteria, the chances of atherosclerosis significantly increase.
 
Moving on from the top cause of death, let’s look at our number one addiction…coffee! Sure, the first cup is necessary, but is cup number five at 3:00 PM a bit overboard? Studies find that “up to 10% of an individual’s daily energy needs can be derived from the byproducts of bacterial fermentation [30].”
 
Instead of coffee, opt for healthy sugars and indigestible fibers that your beneficial bacteria crave. This is called prebiotics. By feeding probiotic bacteria prebiotic-rich food, you can naturally create energy. Byproducts your bacteria creates from feasting is that jolt of alertness you crave from a cup of joe. Therefore, having an abundance of beneficial bacteria feasting on indigestible prebiotic-rich fibers will naturally boost productivity levels. You can achieve this without the nasty jitters that are synonymous with a coffee comedown!
 
Have a microbiome rich with probiotics also has a positive impact on your fat tissues. Beneficial bacteria stimulate the adipose cells in your gut lining. As a result, the white tissues turn into a beige hue [31]. Beige tissue is easier for your body to absorb nutrients from. Therefore, the fat burns off and is used to give you an energy boost!
 
Lastly, beneficial bacteria is the key to getting the most out of your nutrition. What’s the sense of taking a supplement or multivitamin if it’s going to burn off in dangerous stomach acids full of harmful bacteria? Having probiotics in your system naturally increases the bioavailability of your nutrients. This bacteria works with your system to ensure that the most is made out of the nutrition you feed it. The efficacy of delegating where the nutrients go is much smoother and your body as a whole absorbs more of the benefits!

 

Click Here To View Resources

Resources

 
[1] Caitriona G.M. & Cotter, P.D. (2013). Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ, Therap Adv Gastroenterol, 295–308.
 
[2] Soto, A., Martín, V., Jiménez, E., Mader, I., Rodríguez, J.M., & Fernández, L. (2014). Lactobacilli and Bifidobacteria in Human Breast Milk: Influence of Antibiotherapy and Other Host and Clinical Factors, J Pediatr Gastroenterol Nutr., 59(1), 78–88.
 
[3] Hunter, P. (2012). The inflammation theory of disease, EMBO Rep., 13(11), 968-970.
 
[4] Buffington, S.A., Di Prisco,G.V., Auchtung, T.A., Ajami, N.J., Petrosino, J.F., & Costa-Mattioli, M. (2016). Microbial reconstitution reverses maternal diet-induced social and synaptic deficits in offspring, Cell, 165 7). 1762-1775.
 
[5] Centers for Disease Control and Prevention (2017). Antibiotic Use in the United States, 2017: Progress and Opportunities. Atlanta, GA. Centers for Disease Control and Prevention, National Center for Emerging and Zoonotic Infectious Diseases, &
Division of Healthcare Quality Promotion.
 
[6] Schroeder, M.O. (2017 Dec. 15). Getting Your Probiotic Fix When Taking Antibiotics. Retrieved from: https://health.usnews.com.
 
[7] Campos, M. (2017, Sept. 22). Leaky gut: What is it, and what does it mean for you?. Retrieved from: https://www.health.harvard.edu.
 
[8] Ghoshal, U.C, Shukla, R., & Ghoshal, U. (2017) Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy, Gut Liver 11(2), 196-208.
 
[9] Kleter, G.A., Peijnenburg, A.C.M., & Aarts, H.J.M. (2005). Health Considerations Regarding Horizontal Transfer of Microbial Transgenes Present in Genetically Modified Crops, J Biomed Biotechnol 2005(4), 326–352.
 
[10] Biesiekierski, J.R., & Iven, J. (2015). Non-coeliac gluten sensitivity: piecing the puzzle together, United European Gastroenterol J. 3(2), 160–165.
 
[11] de Oliveira, G.L.V., Leite, A.Z., Higuchi, B.S., Gonzaga, M.I., Mariano, V.S. (2017). Intestinal dysbiosis and probiotic applications in autoimmune diseases, Immunology, 152(1), 1-12.
 
[12] Dennett, K. (2017 Nov. 29). Fight off colds and flu by keeping your gut healthy. Retrieved from: https://www.seattletimes.com.
 
[13] McGill University. “Secret to longevity may lie in the microbiome and the gut: Experiments in fruit flies show increased lifespan thanks to a combination of probiotics and an herbal supplement.” ScienceDaily. ScienceDaily, 31 May 2018.
 
[14] American College of Allergy, Asthma & Immunology (2014). Allergy Facts. Arlington Heights, IL. American College of Allergy, Asthma & Immunology.
 
[15] Zajac, A. E., Adams, A. S. Turner, J.H. (2014). A systematic review and meta-analysis of probiotics for the treatment of allergic rhinitis, International Forum of Allergy & Rhinology, 5(6), 524-532.
 
[16] Bonaz, B., Bazin, T., &  Pellissier, S. (2018). The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis, Front Neurosci., 2018(12), 49.
 
[17] Sladek, M.R., Doane, L.D., Luecken, L.J. & Nancy Eisenberg (2016). Perceived stress, coping, and cortisol reactivity in daily life: A study of adolescents during the first year of college, Biol Psychol, 117, 8-15.
 
[18] Ranabir, S., & Reetu, K. (2011). Stress and Hormones, Indian J Endocrinol Metab., 15(1), 18-22.
 
[19] Sirota, I., Zarek, S.M., & Segars, J.H. (2014). Potential Influence of the Microbiome on Infertility and Assisted Reproductive Technology, Semin Reprod Med, 32(1), 35-42.
 
[20] Zamanian, Z., Dehghani,M., & Hassan, H. (2013). Outline of Changes in Cortisol and Melatonin Circadian Rhythms in the Security Guards of Shiraz University of Medical Sciences, Int J Prev Med, 4(7), 825-830.
 
[21] Leproult, R., & Van Cauter, E. (2010). Role of Sleep and Sleep Loss in Hormonal Release and Metabolism, Endocr Dev, 2010(17), 11-21.
 
[22] California Institute of Technology. (2015 Apr. 9). Microbes Help Produce Serotonin in Gut. Retrieved from:http://www.caltech.edu.
 
[23] Reeser, D. (2013 Apr. 10). Natural versus Synthetic Chemical Is a Gray matter. Revrieved from: https://blogs.scientificamerican.com.
 
[24] Choi, C.W., & Chang, S.K. (2015). Alteration of Gut Microbiota and Efficacy of Probiotics in Functional Constipation, J Neurogastroenterol Motil. 21(1), 4–7.
 
[25] Aronsson, L., Huang, Y., Parini, P., Korach-André, M., Håkansson, J., Gustafsson, J.Å., Pettersson, S., Arulampalam, V., & Rafter, J. (2010). Decreased fat storage by Lactobacillus paracasei is associated with increased levels of angiopoietin-like 4 protein (ANGPTL4)., PLoS One, 5(9).
 
[26] Vargas-Castillo, A., Fuentes-Romero, R., Rodriguez-Lopez, L.A., Torres, N., & Tovar, A.R. (2017) Understanding the Biology of Thermogenic Fat: Is Browning A New Approach to the Treatment of Obesity?, Arch Med Res., 48(5), 401-413.
 
[27] Caddy, G.R., Ardill, J.E., Fillmore, D., Caldwell, C.M., McKibben, B.M., Gardiner, K.R., Watson, P.R. (2006). Plasma concentrations of glucagon-like peptide-2 in adult patients with treated and untreated coeliac disease., Eur J Gastroenterol Hepatol., 18(2), 195-202.
 
[28] Centers for Disease Control and Prevention (2017 Nov. 28). Heart Disease Facts. Atlanta, GA. National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention.
 
[29] Herrington, W., Lacey, B., Sherliker, P., Armitage,J.,  Lewington, S. (2016) Epidemiology of Atherosclerosis and the Potential to Reduce the Global Burden of Atherothrombotic Disease, Circ Res., 118(4), 535-546.
 
[30] University of Nottingham. (2018 May 10). New link between gut microbiome and artery hardening discovered, The European Heart Journal. Retrieved from: https://www.sciencedaily.com/releases/2018/05/180510203730.htm.
 
[31] Ciorba, M.A. (2012). A Gastroenterologist’s Guide to Probiotics, Clin Gastroenterol Hepatol, 10(9), 960-968.
 

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Maintaining Gut Health on Vacation: How to Pull it Off!

Traveling and gut health doesn’t seem to jive. Fruity drinks must be in your hands at all times, and dessert is always part of the meal. How on earth can you upkeep your gut health on vacation? Well, the seemingly impossible can be pulled off. Here are some tips for maintaining gut health on vacation.

 

Why Maintaining Gut Health on Vacation is Important

 

Going on a vacation is a growing necessity for the overworked. This time granted to us may be the only semblance of work-life balance that we will ever achieve. It’s a rare moment to unplug from the monotony of life, live in the moment, and create memories that will last a lifetime.
 
The American Psychological Association (APA) looked at the attitude surrounding vacation time for United States employees [1]. They conducted a Work and Well-Being Survey to get a snapshot of the emotional benefits holidays have on employees and their productivity.
 
After a vacation, the American workforce experiences:
Vacation enriches your life

• More Positivity When Returning to Work (68%)
• Increased Energy Levels (66%)
• Boost in Productivity (58%)
• More Motivation (57%)
Less Stress (57%)
• Better Work Quality (55%)
 
This report overwhelmingly suggests that vacation can have a positive impact on your mental state. Seeing as the mind and gut are closely connected via the gut-brain-axis, you can make an argument that going on a holiday may improve your gut health.
 
In the same breath, experiencing gastrointestinal distress during your siesta can put a real damper on festivities. There are many reasons that your gut biome can become compromised during travel. Let’s take a closer look as to why your gut health on vacation can become endangered.

 

How Gut Health on Vacation Can Be Compromised

 
Our microbiome is such an intricate system. Several factors may cause harmful intestinal flora to spark up, the immune system to become stressed, or GI problems to occur. Here are some of the reasons why you can experience lousy gut health on vacation.

 

Stress

gut health on vacation
Hey, stress happens!
From TSA pat-downs to crowds at tourist attractions to getting lost in unfamiliar places, there are many reasons to experience bursts of stress during vacation.
 
For the overly anxious, stress might be a reason to avoid holiday altogether.
 
Studies show that stress can trigger inflammation that hurts beneficial stomach bacteria [2].
 
Experiencing stress throughout your sabbatical can cause disruption to your gut health on vacation.

 

Immune System

 
Germs can be anywhere!
Traveling introduces your body to tons of germs. They’re crawling on the tray table on your plane, the poles on the subway, and Lyft driver’s backseat. Through the gut-immune-axis, this may cause your gut health on vacation can become compromised.
 
Vacationing may cause those with a weakened immune system to feel sick. In turn, you might have fewer immune cells to fight off pathogenic stomach bacteria. However, this doesn’t mean you shouldn’t travel outside of your bubble.
 
An analysis by Yale found,
 

“Travel exposes you to different environments, which create stronger antibodies and boost your immune system significantly. Antibodies are the little proteins that shield your immune system from deadly pathogens, and multiple research studies imply that being exposed to dirty or minor illnesses really keeps your body and gut more grounded [3]. “

Yale Tribune
To reap the benefits of optimal gut health on travel, you’ll need to take care of your immune system. We’ll discuss a little more of that in a bit.

 

Food Choices

 
food choices
Just don’t do this EVERY meal
The number one disruptor of gut health on vacation is our dietary decisions. In fact, some of the food choices we make on holiday can last with us for a while. One study found that “vacations resulted in significant weight gain” that lasted up to six weeks after the siesta ended [4].
 
As explained in our Ultimate Guide to Gut-Weight Axis, excess weight can trigger GI problems. Inevitably, you may bring these GI issues home with you. Then, it’s not just your gut health on vacation that’s compromised. It’s your health, in general, that’s in jeopardy.

 

How to Improve Gut Health on Vacation

 
Nothing worth having is going to come without a set of drawbacks. The potential of having a compromised immune system, experiencing stress, or gaining weight shouldn’t turn you off from travel. You need (and deserve) this mental clarity. If done right, you can improve your gut health on vacation. Here’s how.

 

Research Restaurants Ahead of Time

 
Know what you’re getting into before you go!
A big reason we hurt our gut health on vacation is due to the poor choices we make. It’s easy to overindulge on eats. This sentiment is especially true when you go into things without a game plan.
 
Before you go on your vacay, Google “healthy food choices in (city).” Scope out some menus. See where you can find some unique (and healthy) dishes you can’t get around the corner from your home.
 
By researching first, not only will you eat healthier on your holiday, but you’ll look forward to it.

 

Cut Down on the Desserts

 
Fight temptation and split dessert with your travel companions
One of the most vital aspects of a vacation is partaking in the culture’s food. However, this pastime can lend us to going overboard. Prior to travel, look up the most popular desserts of the area. Chances are, there are only a couple of treats that really unique to the region.
 
Try them once or twice. Having a beignet in New Orleans or a strudel in Vienna is great. However, you don’t need to get one with every meal. That’s no longer experiencing a culture, that’s being greedy.
 
Of course, some places will have a few more desserts you need to try. Split a couple with a friend. Don’t eat it all on your own. Making a conscious decision to not overload on sugar will maintain your gut health on vacation.

 

Bring Essential Oils

 
Bring essential oils with you on your holiday. These are all-natural immune boosters that may also exhibit antimicrobial and antibacterial properties. They are less abrasive than hand sanitizer and don’t promote antibiotic resistance. Therefore, essential oils can be used in a multitude of way to improve gut health vacation.

 

Sanitize Hotel Rooms

 
essential oils gut health on vacation
Clear out your hotel room!
81% of surfaces sampled in hotels contain fecal matter [5]. That alarming statistic can easily compromise your immune system.
 
With fewer immune system cells to support your intestinal flora, you may be more susceptible to poor gut health on vacation. That’s why you might want to bring some antibacterial products with you.
 
Pack a diffuser with you and run it in different areas of your hotel room. Get a 2-for-1 and inhale these essential oils as you mediate. This practice will naturally lower stress levels!

 

 

Airplane Support

 
Naturally sanitize the tray table
Also, create a mixture of essential oils and carrier oils. Put your concoction into a glass bottle that’s less than three ounces. Pour a little on a wipe and use to clean your tray table, bathroom handle, or toilet seat.
 
Not to mention, essential oils can also help with stress-related travel woes. Bring a bottle of lavender essential oil and inhale straight from the bottle whenever you feel overwhelmed.
 

Find Time to Exercise

 
When our body feels bogged down by gluten-heavy apps, fatty dinners, and sugary treats, it needs help breaking things down. Exercise is the perfect way to assist in helping the body digest our overindulgences.
 
Get to know the beauty of the area you’re visiting
Physical activity shakes our stomach bacteria up. As a result, they have more chemical reactions. In the end, exercise helps beneficial microbes grow in numbers. Then, they can fight off other pathogens that upset your immune system and compromise your gut health on vacation.
 
You don’t need to go to the hotel gym to get your sweat-on.
 
Go for a hike at a local National park. Rent a bike and hit some scenic trails. Try a yoga on the beach session. There are many ways to maintain your gut health on vacation through exercise!

 

Less Alcohol

 
We tend to go a little hard on the booze during a vacation. While it’s okay to let loose, you shouldn’t confuse your vacation with a bender. If you are feeling some GI problems, lay off the alcohol.
 
gut health on vacation
Maybe don’t be him?
While a glass of red wine provides great prebiotics for probiotics, most alcohol just destroys bacteria. After all, it’s used to sterilize wounds!
 
Also, many alcohol-based beverages are overloaded with sugar. So, don’t go too crazy with the fruity cocktails by the pool. If you want an alcoholic beverage, try to make sure your mixers are as clean as possible.
 
Want to feel like you’re on vacation? Try a mocktail or get some club soda. Maybe even get a CBD-infused drink? Either way, just cut back on the booze and give your intestinal flora a break.

 

Go to a Kombucha Brewery

 
kombucha breweries
Get your booch on
Want good gut health on vacation? Drink some probiotics. A growing sector in travel is visiting craft breweries. Now, kombucha breweries are popping up, too! In fact, we compiled a list of some of the best kombucha breweries in the United States.
 
Kombucha is a fermented tea drink. It can be flavored with anything from star anise to turmeric to lemons. Be sure to try out what the locals are brewing. Get a flight, fill a growler, or grab a pint. Either way, you will supply your gut with beneficial stomach bacteria that can help break down the foods causing you gastrointestinal distress.

 

Take Probiotics

 
While kombucha breweries are not in every market, probiotics are. In fact, you can have custom probiotics that you can bring with you anywhere. Weeks before you travel, take a Thryve Inside Gut Test.
 
Thryve Gut Health Test Kit and Probotics Foods
Let’s set you up for a gut healthy vacation
That way, we know what your gut biome should look like. With that information, we can tailor a probiotic supplement to help get your gut health on track. Then, you can keep your gut biome on the right path during your holiday.
 
By choosing to Thryve Inside, we give your immune cells, mental health, and metabolism the backup it needs to have a healthy vacation. That way, you can reap the true benefits of your siesta.
 
You no longer need to worry about your gut health on vacation. Instead, focus on the things that matter most–creating memories. Safe travels!

 

Click Here To View Resources

Resources

 

[1] “Vacation Time Recharges US Workers, but Positive Effects Vanish Within Days, New Survey Finds.” American Psychological Association, American Psychological Association, 27 June 2018, www.apa.org/news/press/releases/2018/06/vacation-recharges-workers.
 
[2] Karl, J. P., Hatch, A. M., Arcidiacono, S. M., Pearce, S. C., Pantoja-Feliciano, I. G., Doherty, L. A., & Soares, J. W. (2018). Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota. Frontiers in microbiology, 9, 2013. doi:10.3389/fmicb.2018.02013.
 
[3] “Scientifically Proven Health Benefits of Traveling Abroad.” The Yale Tribune, 6 July 2018, campuspress.yale.edu/tribune/scientifically-proven-health-benefits-of-traveling-abroad/.
 
[4] Cooper, Jamie A, and Theresa Tokar. “A Prospective Study on Vacation Weight Gain in Adults.” Physiology & Behavior, U.S. National Library of Medicine, 15 Mar. 2016, www.ncbi.nlm.nih.gov/pubmed/26768234.
 
[5] Harmon, Katherine. “Hotel Rooms’ Most Bacteria-Laden Surfaces? Don’t Touch That Dial.” Scientific American Blog Network, Scientific American, 20 June 2012, blogs.scientificamerican.com/observations/hotel-rooms-most-bacteria-laden-surfaces-dont-touch-that-dial/.
 

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Striking a Work-Life Balance Improves Gut Health

After years of career advancement being forced down our throats, society is finally waking up to the importance of work-life balance. It was just 2014 that the average person worked 47 hours per week [1]. The most recent U.S. Bureau of Labor Statistics Employment Situation Summary finds that the typical workweek is now 34.4 hours [2]. It’s no wonder the gut health industry has blossomed alongside this decline in time spent working.
 
We’re becoming more aware of the implications of a stressful lifestyle. Stress triggers inflammation. Inflammation is the root of all of our problems, including skin conditions, pain, and mental health issues.
 
Our gut is the first line of defense against chronic inflammation and long-term illnesses [3]. Therefore, stressful work situations can cause gastrointestinal distress that harms our gut health. Here’s how to strike a work-life balance.

 

Why Work-Life Balance is Important

 
person working
Don’t let work create tension in your life through a work-life balance
A study involving 16,000 people found that 94% of the workforce feels stressed out from their jobs [4].
 
Seeing as a majority of our waking time is at work, we should like what we do.
 
Worst case scenario, we should tolerate it.
 
However, the worst-case scenario is looking more like stomach ulcers, heart disease, and cancer.
 
For instance, a study involving stressed medical students found,
 
“The academic stress situations of academic overload and lack of time are predictive for having IBS. In addition, diarrhea is more common than constipation and mixed bowel habits in the medical students [5].”
Libyan J Med.
We always say we’d switch spots with kids a second. So, if students are developing GI issues from work-related stress, imagine how their providers must feel.
 
Now, parents may suffer from Irritable Bowel Syndrome (IBS) too. However, their body has probably already dealt with this issue, on top of a litany of others. Therefore, worse conditions can develop on aging and weakening systems, such as colorectal cancer or Irritable Bowel Disease (IBD).

 

Troubles with Finding a Work-Life Balance

 
work-life balance
Don’t sacrifice your needs for your career
Finding a work-life balance is going to seem like a culture shock. This sentiment is especially true if you’re still hungry and clamoring to elevate up the corporate ladder. You can still have that drive and find that right balance. You’re just going to have to be more efficient with time management.
 
If you find a work-life balance now, then you can carry these techniques with you as you ascend in your career. You need to create boundaries now. Otherwise, you stand almost no chance when the responsibilities amp up.

 

Tips for Finding a Work-Life Balance

 
work-life balance
Work-life balance is atight rope act
Figuring out a work-life balance is going to take some time. You need to break some old habits. Being “on” at all times is ingrained in your DNA. So, you need to retrain the mind to be less dependent on your job.
 
Plus, others are going to have to change their behaviors as well. People might be used to leaning on you 24/7. Your changes are going to force them to adapt.
 
As an unselfish employee, you’ll probably have to ease them into this new routine. So, don’t get discouraged if you don’t feel like you are making any progress. You are! Get out of your head and stop worrying. Finding a work-life balance is supposed to be cathartic, not stressful.

 

Ways to Find a Work-Life Balance

 
Think striking a work-life balance is impossible? Well, anything is with that mindset. Come into this process with an open mind. Here are some tips for finding a work-life balance to improve your gut health and overall wellness.

 

Map Out Your Day

 
Plan ahead to be more productive
Time management is essential for finding a work-life balance. You might find little holes in the day where you can take moments for yourself. See where you can sneak in a walk around the building or maybe a quick workout.
 
Also, creating a to-do list and prioritizing the tasks will help you work more efficiently. You are less likely to get off-track or procrastinate. You have a plan, and now you know how to achieve it. If you finish your work sooner, perhaps you can negotiate leaving a little earlier?

 

Factor in Me-Time

 
Find time to enrich your mind
As your about to find out, the key to work-life balance is making lists and planning. Now that you have your workday done, factor in the time outside of work. Say you have eight-hour workdays and sleep for eight more. You have eight more hours to spend on the things that really matter.
 
Obviously, these moments are spent being a parent, homeowner, and friend. So, think of your typical routine and how long it takes you. Factor in exercise time, the bi-weekly spa treatment, or night classes. Once you have the essentials pegged, it’ll be easier for you to slice out me-time.

 

Stop Checking Emails

 
A recent analysis found that we spend almost six hours per day reading emails [6]. If that’s being done during work, when do we actually have time to get work done. We don’t.
 
work-life balance
Get off the electronics and get to bed!
So, many of us will bring work home with us. As they say, “don’t mix business with pleasure.” Try leaving the work at work, including your email. Put an away message up, and don’t think about your job anymore.
 
If you have a job where answering an email is life or death, find limitations. Put a filter on your email that screens people. Allow exclusive access to key individuals. Everyone else can wait until tomorrow.
 
Also, this may be unrealistic for those moving up the corporate ladder. Just like social media can be addictive, so is email. Don’t answer every email. Reply just to higher-ups or time-sensitive questions. Everything else can take a backseat to your work-life balance.

 

Use Your Time Off

 
Do they look stressed?
768 million vacation days went unused last year [7]. Don’t feel pressure of being penalized. You are guaranteed this time off. Mistreatment or penalization of cashing in on your benefits breaks employment laws.
 
Even if you’re not sick, call in. Use that time to take a day trip with a loved one. Catch up on your sleep. Do something that brings you joy. Just make sure you’re not working!

 

Meditate

 
Meditation is an excellent tool for fighting off an unbalanced work-life situation. When you meditate, you hit the reset button. You become one with the moment and no longer stew in your thoughts like potato in…well, stew.
 
An article released by Reuters noted,
 

“Teachers and support staff working at a school for children with behavior problems felt less stressed after practicing 20 minutes of Transcendental Meditation (TM) twice a day for four months…Starting stress levels among the participants had averaged 39 on a 40-point scale and fell 5 points by the end of the study period. In comparison, 20 school staffers who did not meditate started with stress levels around 37 on the same scale and those rose 2 points during the same period [8].”

Reuters
Practicing mindfulness through meditation can also improve the diversity of bacteria in your gut. You become more aware of potential issues with your system so you can remedy the situation properly.
 
If you need help getting your gut health track, join the Thryve Inside Gut Health Program. We can test your stomach bacteria to help you fight off inflammation that causes your system stress. Based on these results, we recommend a custom probiotic that will help you find gut biome balance in your work-life balance journey.

 

Click Here To View Resources

Resources

 

[1] Saad, Lydia. “The ‘40-Hour’ Workweek Is Actually Longer — by Seven Hours.” Gallup.com, Gallup, 16 May 2019, news.gallup.com/poll/175286/hour-workweek-actually-longer-seven-hours.aspx.
 
[2] “Employment Situation.” U.S. Bureau of Labor Statistics, U.S. Bureau of Labor Statistics, 6 Dec. 2019, www.bls.gov/news.release/empsit.toc.htm.
 
[3] Liu, Y. Z., Wang, Y. X., & Jiang, C. L. (2017). Inflammation: The Common Pathway of Stress-Related Diseases. Frontiers in human neuroscience, 11, 316. doi:10.3389/fnhum.2017.00316.
 
[4] Hansen, Brianna. “Crash and Burnout: Is Workplace Stress the New Normal?” Wrike, 6 Sept. 2018, www.wrike.com/blog/stress-epidemic-report-announcement/.
 
[5] Pozos-Radillo, E., Preciado-Serrano, L., Plascencia-Campos, A., Morales-Fernández, A., & Valdez-López, R. (2018). Predictive study of academic stress with the irritable bowel syndrome in medicine students at a public university in Mexico. The Libyan journal of medicine, 13(1), 1479599. doi:10.1080/19932820.2018.1479599.
 
[6] Russell, Emma, and Stephen A. Woods. “Personality Differences as Predictors of Action-Goal Relationships in Work-Email Activity.” Computers in Human Behavior, Pergamon, 24 Sept. 2019, www.sciencedirect.com/science/article/pii/S0747563219303504.
 
[7] “Paid Time Off Trends in the U.S. .” Paid Time Off Trends Fact Sheet, US Travel Association , 23 Feb. 2019, www.ustravel.org/sites/default/files/media_root/document/Paid%20Time%20Off%20Trends %20Fact%20Sheet.pdf?utm_source=MagnetMail&utm_medium=email&utm_content=8%2E15%2E19%2DPress% 2DVacation%20Days %20Release&utm_campaign=pr. 
 
[8] Raven, Kathleen. “Meditation Might Reduce Workplace Stress.” Reuters, Thomson Reuters, 13 Feb. 2014, www.reuters.com/article/us-meditation-stress/meditation-might-reduce-workplace-stress-idUSBREA1C1VP20140213.
 

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Aging Skin Acceleration: 5 Factors That Put You at Risk!

Whether you like it or not, you’re getting older every day. From the shifts in your body to the changes in your physical appearance, there’s nothing you can do to stop the process of aging skin. However, there are a few things you can do to slow down the process and preserve your youthful glow. But, in order to do this, you’ll first have to understand the different elements that influence how fast your skin ages.
 
Even though everyone’s skin is different, research shows that most skin types are negatively impacted by both intrinsic and extrinsic factors [1]. In turn, these accelerate the aging skin process. To lower your risk of premature wrinkles, dark spots, and dull skin, learn how these five factors make your skin age faster and how to manage them.

 

Smoking

 
By now, you’re probably aware of the dangers related to smoking. No matter what smoking device you use — a cigarette, tobacco pipe, or a vaporizer — every inhale you take affects your body.
 
Aside from the obvious harm it does to your lungs and heart, the toxins in what you smoke also work to damage your skin. Specifically, it can inhibit your collagen production process, leading to a loss of skin elasticity.
 
An analysis by the Mayo Clinic stated,
 

“The nicotine in cigarettes causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow to your skin.
Many of the more than 4,000 chemicals in tobacco smoke also damage collagen and elastin, which are fibers that give your skin its strength and elasticity [2].

Mayo Clinic
On account of this, premature wrinkles, commonly known as “smoker’s lines” and “crow’s feet” may begin to appear. Smoker’s lines are vertical wrinkles that appear around the mouth as a result of repetitively pursing the lips to draw on a cigarette or other smoking device.
 
Crow’s feet, on the other hand, are wrinkles that emerge on the outer edges of your eyes. These wrinkles occur due to constant squinting in an attempt to keep smoke out of the eyes.

 

How to Help Skin from Smoking

 
aging skin
Can’t be good for skin health.
The number one way to avoid these early signs of aging, is to quit smoking altogether.
 
Although this is easier said than done, putting forth the effort to quit this habit can save your skin and the rest of your body from adverse effects.
 
To learn about the most effective ways to overcome your addiction, check out this link.
 
Additionally, you should take steps to repair your aging skin. To reduce the appearance of fine lines, and boost collagen production in your skin, consider talking to a dermatologist about a prescribed anti-aging product. For best results, incorporate the product into your nightly skin-care routine.

 

Squinting

 
Happy, sad, confused, or angry, squinting is a common facial expression most of us do every day. You may not realize how often you squint, but the more you do, the more likely you are to develop signs of aging skin. Similar to smoking, squinting can enhance the development of crow’s feet since the skin around the eyes is so delicate.

 

How to Prevent Squinting

 
skin health
Lessen the amount you squint to preserve your skin’s elasticity.
Perhaps you’re squinting because the sun is too bright, or maybe you’re having trouble reading the words in a book. Depending on the cause of your squinting, how you should deal with the issue may vary. 
 
If you’re squinting because the sun is too bright, always be sure to pack an extra hat or a pair of sunglasses to block out those UV rays.
 
If you’re squinting because your vision is impaired, it’s a good idea to schedule an appointment for a vision screening with a doctor. They’ll assess if you could benefit from prescription glasses to improve your vision.

 

Sunbathing

 
There’s nothing wrong with getting your daily dose of vitamin D; however, excess sun exposure can wreak havoc on your skin. In fact, 90% of visible signs of aging are attributed to the sun, according to health experts [3].
 
So, while those UV rays may lead to a nice temporary tan, it can also lead to permanent severe skin problems. Beyond the development of premature wrinkles and age spots, common concerns may also include skin cancers or worsening of skin conditions like melasma and rosacea.

 

How to Improve Sun-Damaged Skin

 
Although the sun plays a vital role in your health and well-being, precautionary measures are necessary to balance your relationship with it. First and foremost, always, always use sunscreen.
 
aging skin
Take proper precautions!
Applying sunscreen that contains an SPF of at least 30 is one of the best things you can do for exposed skin. Once you’ve finished putting it on, wait for a minimum of 15 minutes before stepping out into the sun to ensure that your skin has properly absorbed all of the UV filters. 
 
After you’ve finished putting it on, wait for a minimum of 15 minutes before stepping out into the sun to ensure that your skin has properly absorbed all of the UV filters.
 
If you’re planning to spend the day outdoors, be sure to carry along sunscreen with you. Certain outdoor activities may involve swimming or sweating, both of which work to remove the protective layer from your skin. In these cases, be sure to apply sunscreen to your skin more often throughout the day.

 

A Poor Diet

 
It’s no surprise that fast food isn’t a healthy choice when it comes to your overall well-being. Sure, McDonald’s or Burger King might be the more convenient and cheaper option, but have you ever thought about how these greasy, high-calorie foods can affect your skin? Due to the gut-skin-axis, he poor food choices you eat fuel harmful bacteria that cause inflammation under the skin’s surface.
 
The skin problems caused by diet don’t stop with fast food. Some of your favorite sugary treats may be the explanation of your blemishes. This is because the refined sugar found in most sweets cause insulin levels to spike [4].
 
Consequently, this often leads to inflammation throughout the body, which breaks down collagen and elastin in your skin. Along with that, sugar also attaches itself to other proteins in your body, creating a harmful byproduct known as “advanced glycation end product [5].” When this happens, your skin starts to become saggy, washed out, and acne-prone.

 

How To Fix Skin Health Through Diet

 
Managing a well-balanced diet isn’t as easy as it seems, but it is attainable with a little perseverance. Besides drinking plenty of water throughout the day, you should also be mindful of the ingredients and chemicals found in certain foods.


mcdonalds
Step away from the Micky D’s!
Eating foods like cashews, blackberries, and avocados can help keep your skin free of bacteria and inflammation since they contain zinc, a nutrient that supports your immune system. Also, it’s crucial to consume more lean proteins, like chicken or fish, as opposed to fatty proteins.
 
Up your probiotic intake. Consume foods rich in beneficial stomach bacteria that will regulate your skin via the gut-skin-axis. Eat plenty of culture-rich yogurts and drink fermented beverages like kombucha.
 
Finally, substitute salty foods for vegetables and fruits so that you can attain essential vitamins and minerals. Oranges and carrots, for example, contain vitamins A and C, which can help to improve skin health.

 

Lack of Sleep

 
Getting a restful night’s sleep doesn’t only influence your energy levels, but your skin’s health as well. As you sleep, your skin produces new collagen, which can prevent the appearance of wrinkles and sagging skin.
 
By contrast, falling short on your hours of sleep can make your skin more susceptible to twice as many fine lines and drier skin, according to WebMD [6]. Along with this, lack of sleep can dull your complexion and cause puffy eyes and dark circles.

 

How to Improve Sleep Quality

 
trouble sleeping
Sleep is necessary for skin health…and for our sanity!
Controlling your sleep schedule is crucial for your skin’s health. The average number of hours you should sleep per night will be based on personal factors, such as your age or gender. However, for most, it’s recommended that adults get about 7-9 hours of sleep per night [7].
 
To maintain a healthy sleep schedule, try to disconnect from your electronics for about an hour before you plan to go to bed. Replace your nightly social media scroll with another hobby, like reading or journaling. Furthermore, it’s essential to develop a habit of falling asleep and waking up at the same time every day as best as you can.

 

Click Here To View Resources

Resources

 

[1] Addor F. (2018). Beyond photoaging: additional factors involved in the process of skin aging. Clinical, cosmetic and investigational dermatology, 11, 437–443. doi:10.2147/CCID.S177448.
 
[2] “Smoking: Does It Cause Wrinkles?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 30 Sept. 2017, www.mayoclinic.org/healthy-lifestyle/quit-smoking/expert-answers/smoking/faq-20058153.
 
[3] Flament, F., Bazin, R., Laquieze, S., Rubert, V., Simonpietri, E., & Piot, B. (2013). Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, cosmetic and investigational dermatology, 6, 221–232. doi:10.2147/CCID.S44686.
 
[4] Macdonald I. A. (2016). A review of recent evidence relating to sugars, insulin resistance and diabetes. European journal of nutrition, 55(Suppl 2), 17–23. doi:10.1007/s00394-016-1340-8/
 
[5] Brown, Mary Jane. “What Are Advanced Glycation End Products (AGEs)?” Healthline, 22 Oct. 2019, www.healthline.com/nutrition/advanced-glycation-end-products.
 
[6] Jacob, Stephanie. “The Truth About Beauty Sleep.” WebMD, WebMD, 19 Nov. 2015, www.webmd.com/beauty/features/beauty-sleep#1.
 
[7] “Sleep Needs.” HelpGuide.org, 21 June 2019, www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm.
 

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Add Different Types of Probiotics to Your Routine in These Easy Ways

It seems like every day brings a scientific study or a public release about a new probiotic. These new items claim that the latest types of probiotics supplements will make our lives better. Unfortunately, some of these probiotics brands are just a buzz. However, the reality is that probiotics can have a huge effect on our general health and our quality of life.
 
Improving microbial diversity in your gut biome is key to optimal wellness. We should be doing all we can in order to promote the intake of a full spectrum of various types of probiotics in our day-to-day lives. We can find these boosts in many foods included in the Thryve Gut Health Program.

 

What are Probiotics?

 
A key to understanding what sort of gut health foods you can eat in order to promote probiotic health is to better comprehend just what probiotics are. They are living microorganisms that live in food, beverages, and your gut biome.
 
According to the Mayo Clinic,
 

“The right type and amount of a probiotic can help you in several ways:- Promotes a healthy immune system
– Supports a weight management program
– Prevents occasional diarrhea or constipation [1]. “

Mayo Clinic
Bacteria is crucial to your overall health. Intestinal bacteria we commonly classify as probiotics share a lot of similarities with (or are in fact the same species) as the bacteria we find in our bodies naturally.
 
These organisms:
 Promote Health and Digestion of Food
• Help Lessen Painful and Embarrassing Gas in Stomach
• Ease Bloating
• Decrease How Often You’re Feeling Constipated
• Limit the Growth of Harmful Intestinal Bacteria That Cause GI Issues
 
This information might be a lot to digest (no pun intended). After all, we’ve been told germs are bad our whole life. Let’s discuss why that ideology is hurting the types of probiotics in your system.

 

Probiotics and Sterilization

 
Our lives are filled with antibacterial soaps, and we hear news about how antibiotics are important. The reality is that this topic is far more nuanced and complex than many of us were led to believe. In fact, we’re all too…sterile.
 
Hand sanitizers are creating superbugs that are making it harder for different types of probiotics to survive in our gut biome.
 
One study found,
 

“Alcohol-based disinfectants and particularly hand rubs are a key way to control hospital infections worldwide. Such disinfectants restrict transmission of pathogens, such as multidrug-resistant Staphylococcus aureus and Enterococcus faecium. Despite this success, health care infections caused by E. faecium are increasing. We tested alcohol tolerance of 139 hospital isolates of E. faecium obtained between 1997 and 2015 and found that E. faecium isolates after 2010 were 10-fold more tolerant to killing by alcohol than were older isolates [2].”

Science Translational Medicine
This statistic is alarming, especially considering how much we sanitize ourselves and our children. That’s what makes eating different types of probiotics foods so essential for gut health. Now that you have a better understanding as to what are probiotics, let’s take a look at probiotics foods for a healthy gut diet plan.

 

Types of Probiotics Foods

 
There are a wide variety of foods in a healthy gut diet plan that can promote the growth of beneficial stomach bacteria. Foods that are cultured and fermented (bacteria and yeast are used in their production) are the best sources of probiotics.

 

Yogurt and Dairy for Gut Health

 
Yogurt, including the Greek variety, is a fermented dairy product that many of us are familiar with. In addition to helping with the digestion of food, yogurt intake may also reduce sensitivity to lactose for those who suffer from lactose intolerance.
 
Make sure to check your labels when shopping. Some fermented food is heat-treated during production which kills off the beneficial bacteria as well as the harmful ones [3]. Remember, you should always look for “live active cultures” when you’re shopping for probiotics.
 
types of probiotics cheese
Okay, who’s bringing the wine?

Other dairy products are also renowned for their probiotic uses. Cottage cheese is a fermented food product that has benefits similar to those found in yogurt. Likewise, soft cheeses like cheddar, swiss and gouda, also use types of probiotics cultures in their production.
 
Rule of thumb, the older the cheese is, the longer those probiotic organisms have been allowed to grow. These foods will have a stronger probiotic effect once they’re introduced to our digestive tracts.

 

Kraut and Kimchi

 
Sauerkraut and its Korean cousin, Kimchi, are also well-known types of probiotic foods. Fermented cabbage products have been shown to be even richer in Lactobacillus species of bacteria than yogurt [4].
 
Delicious Kimchi with kraut

Kraut has been known to promote immune system activity as well as the digestive support yogurt is known for. Studies are also showing that these types of probiotics foods can support cardiac health by reducing cholesterol levels.
 
While researchers in Korea have shown that Kimchi may help with reducing weight gain in lab animals with high-fat diets [5].

 

Dark Chocolate

 
Dark chocolate itself doesn’t naturally contain probiotics much if any at all,  unless it is fortified with them after the heating process.
 
Little dark chocolate goes a long way in probiotic growth!
In studies, dark chocolate actually promotes the growth of the good intestinal bacteria.
 
The reason for the growth of multiple types of probiotics in the gut biome is due to dark chocolate’s prebiotic properties.
 
Plus, different types of probiotics feast on the sugar present in the treat. This sensation is why you should avoid fermented foods if you have Candida overgrowth. Therefore, if you feel GI problems persist while eating dark chocolate, stop eating this little treat immediately.
 
Otherwise, you run the risk of having Candida take over your different types of probiotics.

 

Probiotics Supplements

 
Lastly, we come to the use of supplements themselves. Many probiotics brands produce a wide variety of probiotic supplements. Make sure those manufacturers are adhering to industry-wide quality standards.
 
Probiotics supplements have some added bonuses over the probiotics we find naturally occurring in our foods. The human digestive tract is a very hostile environment. As such, sometimes the bacteria we’re counting on to make it into our intestines to help with the digestion of food don’t make it to where we need them the most.

 

Improving Bioavailability of Probiotics

 
We can overcome some of this by eating a lot of probiotic food, knowing that some of the organisms will make it. However, some gut health supplements are designed to deliver those beneficial bacteria to target locations in our body.
 
Probiotic
Ready to Thryve Inside?

Understanding how the digestion of food works allows some probiotics brands to engineer capsules to reach the small intestine. Sometimes, capsules are enteric-coated, which allow the capsule to go through the stomach without dissolving, allowing the probiotic to activate where it can be most effective.
 
There are also spore-forming probiotic bacteria, which allows these types of probiotics much greater chance of successfully passing through the stomach and into the intestinal tract where they do most good.

 

Microbiome Testing

 
For a greater chance in creating biodiversity in your gut biome, try microbiome testing. With microbiome testing, we can determine which stomach bacteria are in your system that are causing GI problems. From there, we can formulate personalized probiotics supplements for your system.
 
By joining the Thryve Gut Health Program, you get the types of probiotics your system is lacking. We then work with you on a healthy gut diet plan so your beneficial stomach bacteria can Thryve Inside!

 

Click Here To View Resources

Resources

 

[1] “What Are Probiotics?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Apr. 2017, www.mayoclinic.org/what-are-probiotics/art-20232589.
 
[2] Pidot, Sacha J., et al. “Increasing Tolerance of Hospital Enterococcus Faecium to Handwash Alcohols.” Science Translational Medicine, American Association for the Advancement of Science, 1 Aug. 2018, stm.sciencemag.org/content/10/452/eaar6115.
 
[3] “3 Ways You’re Sabotaging Your Probiotic Foods.” Cooking Light, www.cookinglight.com/eating-smart/nutrition-101/how-to-cook-probiotic-foods.
 
[4] “Fermented Foods in Health and Disease Prevention.” ScienceDirect, www.sciencedirect.com/book/9780128023099/fermented-foods-in-health-and-disease-prevention.
 
[5] “Antiobesity Effects of Kimchi in Diet-Induced Obese Mice.” Journal of Ethnic Foods, No Longer Published by Elsevier, 28 Aug. 2015, www.sciencedirect.com/science/article/pii/S2352618115000414.
 

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4 Surprising Causes of Gut Toxicity

Do you experience constant fatigue? Are you having weight difficulties? Is your memory suddenly foggy, hazy, not as good as it used to be? You may have gut toxicity!
 
Gut toxicity is believed to be the stealthy cause of various health issues such as depression, obesity, and PCOS (Polycystic Ovarian Syndrome). This article will reveal some of the most surprising causes of gut toxicity and how to preserve gut health.

 

What is Gut Toxicity?

 
Gut toxicity has been creating a storm in the field of natural and holistic medicine. This growth in concern is because more and more studies are proving the link between gut health and various health problems [1].
 
This condition happens when there’s a large number of toxins present in the intestinal tract. In turn, those with gut toxicity may feel gastrointestinal distress and other GI problems. These toxins come from microorganisms that naturally inhabit the gut and those that are ingested.
 
It is normal to find toxins in the gut from normal intestinal flora, but these toxins are within a harmless level. In fact, they’re actually a necessary part of our digestive tract.

 

Removing Toxins from the Gut Biome

 
The human body’s defense system has a way of eliminating toxins to prevent the destruction of the gut cells and an increase in intestinal permeability. This built-in system is key for fighting off autoimmune disease and healing a Leaky Gut.
 
Once the toxin level is heightened, the intestinal walls become more permeable. This causes microorganisms to leak into the blood stream and trigger infection.  If this is not controlled, the body will experience chronic inflammation, which can put a person at risk of insulin resistance, heart disease, stroke, and many other diseases.

 

4 Surprising Causes of Gut Toxicity

 
There are a number of reasons the gut biome becomes compromised by toxins. Obviously, eating a diet rich in saturated fats, allergens, and artificial flavors can cause GI issues. However, there are some surprising factors that are ruining your gut biome. Here are four surprising causes of gut toxicity.

 

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

 
You probably have one of these in your medicine cabinet. We tend to consider NSAIDs as heroes because they alleviate pain, decrease inflammation, lower temperature, and prevent blood clots. Some of the most popular NSAIDs include:
Nuff said about NSAIDs

• Ibuprofen
• Aspirin
• Naproxen

 

NSAIDS and Prostglandin

 
One of the effects of NSAIDs in the body is reduced prostaglandin level [2]. Prostaglandin is a lipid compound that is present in almost every part of the human body, including the gastrointestinal tract. For those with GI problems, prostaglandin protects the mucosal lining. That makes symptoms such as constipation more tolerable and may help rebuild the barrier when figuring how to repair a Leaky Gut.
 
When prostaglandins are reduced, gastric acid production becomes lower [3]. This action may cause an imbalance in the population of normal intestinal flora. Excessive microbial growth may result to increased toxin levels in the gut.

 

Black Mold Exposure

 
This one may sound particularly surprising for others because: how can molds hurt the gut?

Are you surrounded?

Aren’t they supposed to live in walls, damp spaces or bathrooms? Doesn’t that sound a little like your gut?
 
Black mold illness is not caused by the actual mold, but of the toxins that it produces.
 
Humans can breathe these in and if the condition is right, become infested.
 
Mold toxins or mycotoxins consist of a fatty membrane that may protect them from acidity until they reach the GI tract [4].

 

Mycotoxins and Gut Health

 
These fatty components displace some parts of the fat-based compound, prostaglandin, which is found in the intestinal lining. Such action leads to prostaglandin degradation, a process that can make the gut susceptible to diseases.
 
Once the gut becomes more permeable due to infection, mold toxins can travel to the bloodstream to the brain, where they can trigger chemical imbalance throughout the body. Toxins from toxic black mold are known as one of the most harmful substances for the gut.

 

Antibiotics

 
Antibiotics are prescribed to fight microorganisms that cause diseases. However, these medications are not really that specific. Most of them destroy the normal intestinal flora in the gut along with the target microorganism.

 

Antibiotics and Gut Health

 
This cleanse causes “gastrointestinal dysbiosis”, a state where there is an imbalance in the gut microbial count [5].
 
Blurry lines

Remember that the intestinal tract has “normal flora” that facilitate certain processes and help defend the body from pathogens. That’s why research suggests using probiotics supplements to coincide with a round of antibiotics [6].
 
Each time you take antibiotics, the population of these helpful microbes is reduced, paving way form pathogens. These pathogens consume oxygen, sugars, and radicals released during the disruption and inflammatory response. The gut is further weakened by the toxins produced by these pathogens.

 

Stress

 
The medical community recognizes the connection between the brain and the gut. Chronic and acute stress increases gastric secretion, mucosal permeability, visceral sensitivity, barrier function, and gut motility. These are shown in this study [7].
 
Familiar sight?

According to this research, stress weakens the immune system [8]. This means, if you are stressed, you are more likely to contract diseases.
 
Immune defenses in the gut are impaired, which allows pathogens to proliferate and flood the gut with toxins. Since the mucosal lining has also become more permeable, these toxins can leak into the bloodstream and affect other organs.
 
This result starts a vicious cycle of inflammation.

 

How to Take Care of Gut Health From Gut Toxicity

 
Now that you have a firm understanding of what may cause gut toxicity, it’s time to get your gut health on track. Here is how to prevent gut toxicity.

 

Be Cautious of Medications

 
Do not take any medicine on a long-term basis without the supervision of a health professional. You must also take medications as prescribed by a licensed physician to prevent gastrointestinal dysbiosis, other GI problems, and damage to other organs.

 

Shift to Healthy Proteins and Organic Foods

 
Processed foods contain additives that can put you at risk of heart disease, kidney problems, hypertension, and intestinal permeability due to chronic inflammation.
 
Whole food wellness


Animals fed with antibiotics can pass these into your system when you consume the meat [9].
 
Your gut is made up proteins that are constantly exposed to stress.
 
Make sure your body has adequate protein supply to replace damaged parts.
 
Start a small dietary change by replacing your sugary or salty snacks with organic dried fruit bulk.

 

Clean Your Home Thoroughly

 
This is particularly important after a flood or water leak to any part of your home. As mentioned earlier, toxic black mold releases toxins that can weaken the gut. This type of mold thrives in moist areas with high-cellulose content, such as drywall and floorboards.
 
Check every corner of your home for possible mold growth. Remove mold as soon as possible using bleach, water, and brush. For heavy infestations, it is advised to contact a professional mold exterminator.

 

Avoid Stress

 
Stress triggers a series of reactions with undesirable results. These include impaired immune function, premature aging, and inflammation.
 
To avoid these, re-evaluate your lifestyle and eliminate stressors. Meditation is also proven to be effective in stress management.

 

Microbiome Testing

 
The best way to handle gut toxicity is to find out what’s in your gut biome. Use the Thryve Microbiome Testing Kit to see which microbes have taken residence in your gut biome. Based on the results of the Thryve Microbiome Testing Kit, you will get a monthly subscription with tailor-made probiotics.
 
These probiotics supplements are formulated specifically for the intestinal flora in your system and to help you rebuild gut flora that is beneficial for optimal wellness.

 

Click Here To View Resources

Resources

 

[1] Kho, Z. Y., & Lal, S. K. (2018). The Human Gut Microbiome – A Potential Controller of Wellness and Disease. Frontiers in microbiology, 9, 1835. doi:10.3389/fmicb.2018.01835.
 
[2] Wongrakpanich, S., Wongrakpanich, A., Melhado, K., & Rangaswami, J. (2018). A Comprehensive Review of Non-Steroidal Anti-Inflammatory Drug Use in The Elderly. Aging and disease, 9(1), 143–150. doi:10.14336/AD.2017.0306.
 
[3] Kauffman, G L. “The Role of Prostaglandins in the Regulation of Gastric Mucosal Blood Flow.” Prostaglandins, U.S. National Library of Medicine, 1981, www.ncbi.nlm.nih.gov/pubmed/7029652.
 
[4] Liew, et al. “Mycotoxin: Its Impact on Gut Health and Microbiota.” Frontiers, Frontiers, 12 Feb. 2018, www.frontiersin.org/articles/10.3389/fcimb.2018.00060/full.
 
[5] Le Roy, C. I., Woodward, M. J., Ellis, R. J., La Ragione, R. M., & Claus, S. P. (2019). Antibiotic treatment triggers gut dysbiosis and modulates metabolism in a chicken model of gastro-intestinal infection. BMC veterinary research, 15(1), 37. doi:10.1186/s12917-018-1761-0.
 
[6] “Getting Your Probiotic Fix When Taking Antibiotics.” U.S. News & World Report, U.S. News & World Report, health.usnews.com/wellness/articles/getting-your-probiotic-fix-when-taking-antibiotics.
 
[7] KONTUREK, P.C., et al. “STRESS AND THE GUT: PATHOPHYSIOLOGY, CLINICAL CONSEQUENCES, DIAGNOSTIC APPROACH AND TREATMENT OPTIONS.” JOURNAL OF PHYSIOLOGY AND PHARMACOLOGY, 2011, www.jpp.krakow.pl/journal/archive/12_11/pdf/591_12_11_article.pdf.
 
[8] Morey, J. N., Boggero, I. A., Scott, A. B., & Segerstrom, S. C. (2015). Current Directions in Stress and Human Immune Function. Current opinion in psychology, 5, 13–17. doi:10.1016/j.copsyc.2015.03.007.
 
[9] National Research Council (US) Committee to Study the Human Health Effects of Subtherapeutic Antibiotic Use in Animal Feeds. The Effects on Human Health of Subtherapeutic Use of Antimicrobials in Animal Feeds. Washington (DC): National Academies Press (US); 1980. Appendix K, Antibiotics In Animal Feeds. Available from: https://www.ncbi.nlm.nih.gov/books/NBK216502/.
 

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Ketosis for a Healthy Gut Diet Plan

Many diet fads have come and gone. However, one that continues to stick around is the Keto Diet. The reason for its longevity is that many have seen weight loss and brain-boosting results through ketosis. Ketosis is when your body draws on energy from your fat tissue. As you can imagine, this is beneficial for losing weight and starving out harmful stomach bacteria. In turn, your body creates ketones–natural energy sources that may improve your next workout.
 
So what exactly is ketosis? How can this metabolic process compliment our healthy gut diet plan? What role does intermittent fasting play in this whole ordeal? Let’s take a closer look at ketosis for gut health.

 

What is Ketosis?

 
Ketosis is a metabolic process. These are autonomous cycles that microorganisms go through to sustain life.
 
cells microscope
Cells doing cell things

A metabolic process can be broken down into three distinct categories [1]:
 
• Digestion of Food Into Energy
• Converting Energy Into Proteins, Lipids, and Carbs
• Eliminating Waste from Gut Biome
 
Ketosis is triggered by your body when it has run out of readily available energy. When this happens, your body turns to the adipose tissue surrounding your gut lining. The body draws on this stored energy, triggering a reaction in the liver.
 
Your liver secretes ketones into the bloodstream. When this happens, you have officially entered ketosis.

 

What are Ketones?

 
Ketones are your body’s backup supply of energy. Our bodies have evolved to have a survival mechanism in case of starvation.
 
When we follow a healthy gut diet plan like the Ketogenic Diet, our meal plans are void of excess glucose and carbohydrates.
 
Therefore, our body instinctively looks elsewhere for energy sources. To achieve this, cells consume fat tissue that powers the body.
 
A byproduct of this feast is ketones. There are three molecules are at play here. They are two ketones (and one honorary ketone) that are pivotal to ketosis.
 
These ketones are:
 
• Acetoacetate (AcAc)
• Beta-hydroxybutyric acid (BHB)
• Acetone

When fatty acids get broken down, the first ketone formed is AcAc. AcAc is the wing-acid of the ketones. Let’s take a look at how it chemically reacts with the other ketones in the gut biome.
 

Ketones: AcAc and BHB

 
AcAc converts to BHB. Due to its molecular structure, BHB is technically not a ketone. It eventually gets converted into Acetyl-CoA and then to Adenosine triphosphate (ATP).
 
ATP is where things get especially beneficial for those following a healthy gut diet plan. Science has dubbed ATP “molecular currency [2].”
You down with ATP?

 
When ATP enters the system, it provides energy that causes sensations such as
• Muscle Contraction
• Nerve Impulses
• Chemical Synthesis
 
Thanks to ATP, we not only get a burst of energy, but cravings often associated with entering ketosis tend to subside.

 

Ketones: AcAc and Acetone

 
The other major chemical reaction among ketones is when AcCc converts into acetone. Acetone is created spontaneously. However, it does provide a quick burst of energy.
 
With that being said, acetone is a rather small chain. Our gut biome disposes of it fast. Acetone gets eliminated through our breath, urine, sweat, and feces.

 

How Ketosis Can Help Gut Health

 
The primary principles of a Ketogenic Diet are much aligned with those of the Thryve Gut Health Program. We both want you to eliminate problematic foods that are causing bad stomach bacteria to fester.
 
bad ketosis foods
Bad carbs, bad sugars
The best way to achieve this is to limit your intake of:
 
 Carbohydrates
Sugars
 
The reason why the Thryve Gut Health Program discourages these two food groups is due to how they react with our gut biome.
 
Most carbohydrates we consume in the Standard American Diet (SAD) are void of nutrients. Instead, they are pumped with fillers such as gluten that will cause GI problems and harbor the growth of opportunistic intestinal flora.
 
In the same breath, refined sugars are also posing a great risk to our gut health. Refined sugars are stripped of nutritional value, leaving behind sticky substances that cause plaque build-ups in arteries. As a result, oxygenated blood cells have trouble making their way through the veins, causing GI problems and cardiovascular disease.
 
Since the SAD is chock full of carbs and sugars, we never draw on the energy stored in adipose tissue. Therefore, our body hoards extra nutrients in our fat that will never get burned off. This neglect leads to weight gain and a litany of gastrointestinal disorders.
 
By limiting carb and sugar intake through a Keto Diet, your body must turn elsewhere for energy. That is when it enters ketosis and begins to draw from your fat tissue. As a result, you starve out harmful stomach bacteria, burn fat, and improve gut health.

 

Ketosis and Autophagy

 
When your body enters ketosis, it triggers another beneficial phenomenon in the body–autophagy. Autophagy is your body’s internal recycling system. As your body gets signals that it’s starving, it almost turns cannibalistic.
 
Actual picture of your body entering autophagy
Your cells will look for weaker cells that are littering the system. Once detected, the weaker cells are consumed. This cannibalistic quality benefits the system in two ways.
 
One, it provides energy to the stronger cell that is starting to get hungry.
 
Secondly, autophagy helps clear up dead skins ruining the Gut-Skin-Axis and fat tissues clogging up the Gut-Weight-Axis. These benefits make autophagy a natural way of cleansing your gut biome.

 

Gut Health Foods to Achieve Ketosis

 
There are many ways to follow a Ketogenic Diet. General rule of thumb is that you eat:
 
• Considerable Amount of Healthy Fats – 60% – 70%
• Moderate to High Lean Protein – 30% to 40%
• Low Carbs – 5%
 
What you consume during these time periods is essential for making the most out of ketosis for gut health.
 
Let’s take a look at which Thryve Gut Health Program approved gut health foods you should eat when achieving ketosis.

 

Healthy Fats for Ketones

 
You want to make sure you are eating healthy fats that are rich in polyunsaturated fats and monounsaturated fats. These provide efficient energy and contain higher levels of HDL Cholesterol than LDL cholesterol. That makes these fats a more heart-conscious choice for those following a healthy gut diet plan.
 
Some of the healthiest fats for ketosis include:
 
• Avocado
• Coconut Oil
• Raw Cheese
• Ghee
• Organic, Free-Range Poultry
• Chia Seeds
• Extra Virgin Olive Oil
• Nut Butters
• Hemp Oil

 

Oleic Acid and Keto Diet

 
Oleic acid is one of the primary monounsaturated fats found in olive oil. It is ideal for those entering ketosis because it promotes fat burning.
 
One study followed 30 women on an olive oil-enriched diet (PBOO). They compared to those who were following a low-fat diet (NCI).
 
Interestingly enough, results found,
 

“Twelve (80%) of the 15 women who started with the PBOO diet achieved a weight loss of > or = 5% compared to 4 (31%) of the 13 who started with the NCI diet (p < 0.01) [3].”

J Women’s Health
 
Who would have thought fat can help you lose fat? With all of this fat gone, the next step is to build muscle. To achieve this, you need lean protein.

 

Lean Protein for Ketones

 
The Standard American Diet (SAD) is very high in omega-6 fatty acids. These are harder for our body to break down, and may cause our system to clog up. That is why you should limit your intake of saturated fats when entering ketosis.
 
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Research indicates our omega ratio should lean in favor of omega-3 fatty acids 3:1. One analysis had a grave statement to make on the number of Omega-6 fatty acids are doing on our gut biome.
 
The study stated,
 

“Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established. Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects. [4].”

Biomed Pharmacother
We must cut down on the red meat to rebuild gut flora and improve gastrointestinal distress. Instead, opt for these lean protein sources:
 
• Salmon
• Anchovies
• Brussels Sprouts
• Spinach
• Sardines
• Eggs
• Lean Poultry
• Oysters
• Broccoli
• Yogurt
• Avocado
• Natto
• Fermented Green Vegetables
 
You can still have red meat. Like sweets, they should be in moderation. When you do consume an omega-6 heavy meal, make sure you get enough fiber. That’s why it is essential you choose your carbs wisely.

 

Low Carbs for Ketones

 
At the end of the day, your body can’t do the work on its own. It needs a little help. That is why you need to consume the right carbohydrates for the 5% you eat following a Keto Diet.
 
Make sure you are eating complex carbs. They will act as food for beneficial stomach bacteria. Complex carbs are prebiotics, fibers that don’t get broken down during the digestion of food. Instead, probiotic bacteria eat these sugars so they can repopulate your gut biome with beneficial intestinal flora.
 
Low carb foods for ketosis include:
• Lean Protein
• Eggs
• Walnuts
• Leafy Greens
• Select Fruit (Apple, Strawberries, Blueberries)
• Sweet Potatoes
• Brazil Nuts
• Watermelon
• Cantaloupe
• Almonds
 
Just a handful nuts, a couple of berries, or a slice of watermelon will be enough to get your juices going…and ketones pumping!

 

Intermittent Fasting and Ketosis

 
The most effective (and cheapest) way to facilitate ketosis is to abstain from eating. Instead of counting carbs, you have nothing to count. An empty stomach allows for autophagy to happen more efficiently.
 
Try intermittent fasting. There are many protocols but abstain at least 16 hours without food. Instead drink coffee, tea, and plenty of water.
 
immune system and gut biome
Ketosis is helpful for immune cells
When fasting, your body isn’t bogged down with the digestion of food. For most of us, it’s far too busy with that task daily.
 
Therefore, its resources are better used in scoping out weak links that may become a breeding ground for free radicals and inflammation. It’s like putting out fires before they start!
 
Research suggests that intermittent fasting can help curb inflammatory responses [5]. In addition, ketosis also aids the growth of B-Cells, who are pertinent to our immune system [6].

 

Microbiome Testing and Ketosis

 
When you are in ketosis, it is essential to check your ketone levels. Otherwise, you run the risk of excess ketones living in your bloodstream. While not common for those following a Ketogenic Diet or intermittent fasting protocol, excess ketones may lead to a fatal condition known as ketoacidosis.
 
Ketoacidosis is usually prompted by other factors, but to be proactive with your health, check your ketone level through:
 
• Breath Test – Most Affordable, Not Always Accurate Results
• Urine Strips – Middle Affordable, Somewhat Reliable Results
• Glucose Blood Test – Most Expensive, Most Accurate
 
If you are serious about making the most of your wellness regimen, you should look into improving your gut biome. That is why many who follow the Keto Diet are falling in love with the Thryve Gut Health Program.
 

Thryve Gut Health Program Dashboard

 
We send you everything you need to test your gut health in your own home. Based on the results of your microbiome testing kit, we formulate personalized probiotics targeted for your gut biome. Knowing you are following a Keto Diet, we will tailor a healthy gut diet plan toward the stomach bacteria you already have.
 
In addition, we figure out which prebiotics will feed the probiotics in your gut health supplements best. That way you can get the benefits of ketosis while creating an open field for probiotic bacteria to colonize. Ketosis and gut health is a win-win for everyone in your microbiome!

 

Click Here To View Resources

Resources

 

[1] Antonio Blanco, Gustavo Blanco, Medical Biochemistry, Academic Press,
2017, Pages 275-281,ISBN 9780128035504, https://doi.org/10.1016/B978-0-12-803550-4.00013-6.
 
[2] J R Knowles, Annual Review of Biochemistry 1980 49:1, 877-919, https://www.annualreviews.org/doi/abs/10.1146/annurev.bi.49.070180.004305.
 
[3] Flynn, Mary M, and Steven E Reinert. “Comparing an Olive Oil-Enriched Diet to a Standard Lower-Fat Diet for Weight Loss in Breast Cancer Survivors: a Pilot Study.” Journal of Women’s Health (2002), U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20545561.
 
[4] Simopoulos, A P. “The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids.” Biomedicine & Pharmacotherapy = Biomedecine & Pharmacotherapie, U.S. National Library of Medicine, Oct. 2002, www.ncbi.nlm.nih.gov/pubmed/12442909.
 
[5] Collier R. (2013). Intermittent fasting: the science of going without. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 185(9), E363–E364. doi:10.1503/cmaj.109-4451.
 
[6] Pinto, A., Bonucci, A., Maggi, E., Corsi, M., & Businaro, R. (2018). Anti-Oxidant and Anti-Inflammatory Activity of Ketogenic Diet: New Perspectives for Neuroprotection in Alzheimer’s Disease. Antioxidants (Basel, Switzerland), 7(5), 63. doi:10.3390/antiox7050063.
 

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8 Methods For Enhancing Your Gut Microbiome

By Chloe Bennet, Health Journalist
 
The human body is full of bacteria that range many species. A considerable proportion of the bacteria in your body is actually in your gut, and they are some of the most important for your health. Despite media reports, only a small percentage of stomach bacteria is truly associated with illness. The rest of your intestinal flora is vital for your health.
 
How probiotic stomach bacteria thrive in your gut biome is heavily influenced by what you eat. To stay healthy, you want to eat probiotic foods that will foster beneficial stomach bacteria in your gut biome. Let’s take a look at what helps.

 

Consume Fiber-Rich Prebiotics

 
Fiber is a vital but under-discussed part of the human diet. These sugars are hard for our body to break down but serve as food for probiotics in the gut biome. Therefore, prebiotics for probiotics will help with restoring gut flora for beneficial stomach bacteria.
 
In addition to helping the stomach bacteria grow, fiber also assists in flushing out the gut biome. Unfortunately, the Standard American Diet (SAD) is rich in saturated fats that are clogging up the system.
 
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Fiber would be beneficial in clearing up some GI problems caused by poor dietary choices. Unfortunately, not enough people are consuming these sugars.
 
One analysis found,
 

“Although adequate intake of all types of fiber is associated with many health benefits, an estimated 95% of American adults and children do not consume recommended amounts of fiber [1].”

Am J Lifestyle Med
You should be eating about twice the amount of fiber that you currently are. There is a range of associated long-term benefits as well, like reduction in heart disease and some cancers.

 

Fermented Foods for Intestinal Flora

 
If you need probiotics, then eat probiotic foods. Fermented food is really useful for maintaining your gut microbiome. The reason for this is that fermented food contains bacteria. These probiotic bacteria are formed in brine as yeast in an airtight environment feast on the sugars of fermented fruits and vegetables.
 
Eating fermented foods ensures your gut biome maintains healthy levels of beneficial stomach bacteria in your gut.
 
The fermentation process

While rare in the SAD, try consuming fermented food like:
Kimchi
Kefir
Kombucha
• Sauerkraut
• Pickles
• Tempeh
• Chutneys
• Yogurt
• Natto
 
As a member of the Thryve Gut Health Program, their accredited nutritionists help you implement the right probiotic foods into a healthy gut diet plan tailored for you. Based on the stomach bacteria in your system, they can help you figure out which probiotic foods are best for restoring gut flora that are beneficial to your unique gut biome!

 

Eat Diverse Foods Within a Healthy Gut Diet Plan

 
Variety is the spice of the life, especially when it comes to creating diversity within microbes. To foster this growth, you need to create diversity on the plate as well.
 

“The greater the range of bacteria, the greater the range of health benefits. So, to help foster this sense of internal diversity, you are going to want to make your diet diverse. If you catch yourself in too consistent a routine of the same shopping trolley every week you might want to start thinking about learning a few new culinary tricks.”

Jenna Laughton, health expert at PaperFellows and EssayRoo
One of the best ways to achieve this success is by making the most of your nutrient absorption. To follow a healthy gut diet plan, make sure you’re getting a range of colors on your plate and combine nutrient-dense foods that compliment one another’s bioavailability.

 

Drink Some Alcohol

 
For most people, they don’t need to be told by this article to have a drink from time to time. But it may be one of the few areas in which it is recommended that you do indulge in a little alcohol.
 
Drink up…just responsibly
Alcohol is a product of fermentation. Ask anyone who has tried fermenting fruits and ended up a bit tipsy. Yeast breaks down sugars into alcohol. If you are consuming the right beverages like a good wine or less-processed beer, then you may introduce beneficial microbes to your stomach bacteria.
 
Now, don’t go crazy. Alcohol is also known to wipe out your stomach bacteria as well. Long-term excessive alcohol intake is linked to many gastrointestinal disorders.
 
Research finds,
 

“Clinical and preclinical data suggest that alcohol-related disorders are associated with quantitative and qualitative dysbiotic changes in the intestinal microbiota and may be associated with increased GIT inflammation, intestinal hyperpermeability resulting in endotoxemia, systemic inflammation, and tissue damage/organ pathologies including ALD [2].”

Alcohol Res
Not to sound like a highway patrol PSA, but always drink in moderation. If you are drinking as part of a healthy gut diet plan, a glass of wine a night would suffice.

 

Try Microbiome Testing

 
If you are living a life of GI problems, then you’re living no life at all. Instead of downing Pepto Bismol or making far too many trips to the bathroom, try getting to the bottom of your GI issues. Try a gut health test kit.
 
Thryve Gut Health Test Kit and Probotics Foods
Learn More with the
Thryve Gut Health Program
There are many microbiome testing companies popping up. However, Thryve was one of the first…and they keep transforming the game. With Thryve, they send you everything you need to conduct microbiome testing in the privacy of your own bathroom.
 
Mail in a sample with the tools and discreet packaging they provide you with the Thryve At-Home Microbiome Testing Kit. Their specialists will analyze your DNA sample. Based on the results of your gut test, they will formulate personalized probiotics supplements that get delivered to your door each month.
 

Take Prebiotics Supplements

 
Probiotic bacteria are living cultures. They need to feast on food to survive. Therefore, they need to eat the foods you consume through your healthy gut diet plan. These dietary choices include the supplements you take. Not eating enough fiber like the other 95%? Take prebiotics supplements.
 
stomach bacteria supplements
A little help never hurts

A prebiotic supplement is essentially like a fertilizer for the pastures in your intestine. It promotes stomach bacteria growth and sustenance.
 
Prebiotic supplements act as an enhancer for the bacteria you also consume through your dietary choices. They pick up the slack your diet leaves.
 
Using prebiotic supplements are not absolutely essential to take it in supplement form. Prebiotics comes inherent in certain types of fruits, vegetables, and grains as well.

 

Follow the Hygiene Hypothesis

 
There are proven studies that show a link between lack of intestinal flora activity and being too clean. This phenomenon is known as the hygiene hypothesis. The theory states that your immune system isn’t as robust as it should be because your gut biome hasn’t been introduced to a wide enough portfolio of microbes. While we are down in infections as a society, we have seen a rise in autoimmune issues.
 
One analysis looking at this theory found,
 

“Changes of lifestyle in industrialized countries have led to a decrease of the infectious burden and are associated with the rise of allergic and autoimmune diseases, according to the ‘hygiene hypothesis [3]’.”

Clin Exp Immunol
The analysis looked at developed countries (where exposure to germs is less common). They found that compared to underdeveloped areas, there has been an increase in autoimmune conditions such as:
 
• 15% Increase in Asthma [4]
• 15%-30% Increase in Children, 2%-10% Increase in Adults with Atopical Dermatitis [5]
• Rise in Crohn’s Disease, Ulcerative Colitis, and IBS [6]

Usually, people who are obsessive about hygiene have a psychological issue surrounding it, such as OCD. Seeing as there is such a strong link in the gut brain connection, if you cannot control your impulses to remain clean, please seek help from a professional.

 

Get Your Polyphenols On

 
Polyphenols are compounds that are found in a range of foods. They have a spectrum of health benefits relating to blood pressure, cholesterol and more [7]. What makes polyphenols so great for a healthy gut diet plan is they are rich in antioxidants.
 
According to Ellen Mackenzie, nutrition writer and developer of StateOfWriting and Custom Essays,
 

“Another unusual element to polyphenols is that they are quite difficult for human digestive cells to handle. The result of this is that they travel beyond the early digestive stage and wind their way towards the colon where gut bacteria do the digestion of food.”

Ellen Mackenzie, nutrition writer and developer of StateOfWriting and Custom Essays
You can find polyphenols in foods like dark chocolate, green tea, almonds, and grape skins. If you are looking for more direction on how to add polyphenols to your healthy gut diet plan, consider enrolling in the Thryve Gut Health Program.
 
Chloe Bennet is a health journalist at Custom Essay Writing and UK Coursework Writing websites. She writes about fitness, wellness, and yoga. Also, Chloe teaches academic writing at Australian Help service.

 

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Resources

 

[1] Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi:10.1177/1559827615588079.
 
[2] Engen, Phillip A, et al. “The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota.” Alcohol Research : Current Reviews, National Institute on Alcohol Abuse and Alcoholism, 2015, www.ncbi.nlm.nih.gov/pubmed/26695747.
 
[3] Okada, H., Kuhn, C., Feillet, H., & Bach, J. F. (2010). The ‘hygiene hypothesis’ for autoimmune and allergic diseases: an update. Clinical and experimental immunology, 160(1), 1–9. doi:10.1111/j.1365-2249.2010.04139.x.
 
[4] Eder, Waltraud, et al. “The Asthma Epidemic.” The New England Journal of Medicine, U.S. National Library of Medicine, 23 Nov. 2006, www.ncbi.nlm.nih.gov/pubmed/17124020.
 
[5] Bieber, Thomas. “Atopic Dermatitis.” The New England Journal of Medicine, U.S. National Library of Medicine, 3 Apr. 2008, www.ncbi.nlm.nih.gov/pubmed/18385500.
 
[6] Bach, Jean-Francois. “The Effect of Infections on Susceptibility to Autoimmune and Allergic Diseases.” The New England Journal of Medicine, U.S. National Library of Medicine, 19 Sept. 2002, www.ncbi.nlm.nih.gov/pubmed/12239261/.
 
[7] Pandey, K. B., & Rizvi, S. I. (2009). Plant polyphenols as dietary antioxidants in human health and disease. Oxidative medicine and cellular longevity, 2(5), 270–278. doi:10.4161/oxim.2.5.9498.
 

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