A balanced, happy gut and microbiome is not only essential for good digestive health but may also play a crucial role in alleviating back pain and enhancing overall healing. This connection, grounded in emerging research, highlights the impact of gut health on inflammation and musculoskeletal disorders.
In this blog, we will cover four ways to quickly improve your gut health, potentially transforming your overall well-being and addressing chronic pain from its root.
In this blog we’ll cover:
- What is your Gut?
- Understanding Gut Health, the Microbiome and Its Impact on Health
- Leaky Gut, Inflammation and Pain
- Our 4 Fastest Ways to Heal your Gut
- The Healing Powers of Bone Broth for Gut Health
- Increase your GREENS for Better Gut Health
- The Benefits of Fermented Foods in Your Diet
- Drink More Water for Optimal Gut Health
What is your Gut?
Your gut, or gastrointestinal (GI) tract, starts at your mouth and ends at your rectum. Everything you eat travels through this intricate system. If you were to stretch your intestines out fully, they would fill half a badminton court!
When you eat, food passes down your esophagus, through your stomach, and into the small intestine, which consists of three parts: the duodenum, jejunum, and ileum. In the small intestine, digestion and nutrient absorption occur. The final part of the small intestine, the ileum, connects to the large intestine, or cecum.
Understanding Gut Health, the Microbiome and Its Impact on Health
The Complex Ecosystem Within Us
Your gut is home to about 100 trillion bacteria, fungi, viruses, and other microorganisms known collectively as the gut microbiome. In fact, your body contains more bacteria and microbial DNA than its own human cells, making your gastrointestinal tract one of the most complex ecosystems on Earth. Often referred to as your “second brain,” the gut microbiome is crucial not only in digesting food but also in absorbing nutrients and producing vital vitamins like B12 and K2.
Health Implications of Microbiome Imbalance
The balance of these microorganisms is paramount to both mental and physical health. As clinical dietitian Abigail Marsh highlights, disturbances in our gut microbiota are linked to a spectrum of chronic conditions. From obesity and diabetes to liver diseases and metabolic syndrome, imbalances can promote disease. Additionally, a disrupted microbiome can lead to more acute issues such as infections, respiratory disorders, autoimmune diseases, irritable bowel syndrome, and even psychological disorders.
Leaky Gut, Inflammation and Pain
Inflammation: The Underlying Threat
Emerging research indicates a significant connection between the health of the gut microbiome and various musculoskeletal conditions, with chronic inflammation serving as a common link. This low-grade inflammation can be traced back to an imbalanced microbiome, which may increase intestinal permeability, commonly known as “leaky gut.” When this occurs, toxins and bacteria can seep into the bloodstream and instigate chronic inflammation throughout the body.
Musculoskeletal Complications
This pervasive state of inflammation is particularly detrimental to the musculoskeletal system, contributing to conditions such as rheumatoid arthritis, osteoarthritis, and general musculoskeletal pain. The ongoing research into these connections is crucial as it continues to unravel the complex interactions between our gut health and overall physical well-being.
Our 4 Fastest Ways to Heal your Gut
1. The Healing Powers of Bone Broth for Gut Health
Bone broth, a traditional staple in many cultures, has been revered for centuries for its healing properties, particularly when it comes to gut health. Packed with nutrients, minerals, and amino acids, bone broth offers a range of health benefits, including the potential to enhance gut health and reduce inflammation.
Nutrient-Rich Composition: Bone broth is made by simmering bones, marrow, skin, feet, tendons, and ligaments for several hours, or even days (see below for our instant solution). This slow cooking process allows the release of healing compounds like collagen, proline, glycine, and glutamine. It also leaches beneficial minerals such as calcium, magnesium, phosphorus, and potassium into the broth, making it a potent nutrient-dense elixir.
Sealing the Gut Wall: One of the standout benefits of bone broth is its role in gut health, particularly in sealing the gut wall. The collagen content in bone broth is thought to be especially beneficial for restoring the strength of the gut lining. A strong and healthy gut lining is crucial for preventing what’s known as “leaky gut” — a condition where the intestinal barrier becomes permeable, allowing toxins and microbes to pass into the bloodstream, which can trigger inflammation throughout the body.
Reducing Inflammation: The amino acids found in bone broth, such as glycine and glutamine, play critical roles in supporting a healthy inflammation response. Glycine has calming effects which can help to reduce inflammation, while glutamine helps in maintaining the integrity of the gut mucosa and aids in the repair and growth of the intestinal lining. Together, these amino acids support the reduction of inflammation not just in the gut, but throughout the entire body.
Don’t have time to make bone broth?
Discover the Convenience and Benefits of Gevity Rx Bone Broth
In today’s fast-paced world, finding time to make traditional bone broth can be a challenge. That’s why we’re excited to offer Gevity Rx Bone Broth, a convenient and highly nutritious alternative available right here at our clinic.
Instant Nutritional Boost: Gevity’s Body Glue® is not your average bone broth. It’s crafted to provide an instant gut-healing drink that’s easy to prepare—simply add a teaspoon (or more, depending on your taste) to a cup of hot water. You can flavour it as desired, making it a perfect, soothing beverage that fits effortlessly into your busy schedule.
Packed with Collagen: What sets Gevity’s Body Glue apart is its collagen content—offering 10 times more collagen-forming amino acids per gram than traditional bone broths. Collagen is essential for not only gut health but also for maintaining strong skin, hair, nails, and joints. It’s easy to see why this product is regarded as Australia’s BEST bone broth.
Unique, Nutrient-Dense Process: Gevity utilises a unique proprietary process to create its bone broth, ensuring maximum nutrient density. This method involves cooking at specific temperatures and other proprietary techniques to extract as much goodness as possible. The result? A super thick, sticky broth that adheres to your spoon, packed with nutrients extracted directly from the finest bones, herbs, and spices. This broth is so concentrated that it contains no water, vegetables, or fillers—just pure, powerful ingredients.
Natural and Pure Ingredients: Gevity Bone Broth is made from only the best 100% grass-fed and finished cattle from Australia and New Zealand. These bones are hormone and antibiotic-free, ensuring that you’re consuming a clean, wholesome product.
Environmentally Conscious and Healthy: Not only is Gevity Bone Broth good for you, but it’s also good for the planet. By using only grass-fed cattle, Gevity supports sustainable farming practices, contributing to a healthier environment.
When you choose Gevity Bone Broth from our clinic, you’re not just getting a convenient product; you’re investing in your health with a nutrient-packed solution that supports your wellbeing without compromising on quality or taste. Stop by today to pick up your jar and start enjoying the many benefits of the best bone broth on the market!
2. Increase your GREENS for Better Gut Health
Aiming for a daily intake of greens can significantly impact your gut health and overall well-being. Nutrition experts generally recommend consuming at least 2 to 3 cups of vegetables per day, with a focus on including a variety of greens. This could include vegetables such as spinach, kale, Swiss chard, and broccoli.
To ensure you’re getting a broad spectrum of nutrients and prebiotic fibres, try to incorporate a mix of both raw and cooked greens. Raw greens are excellent in salads or smoothies, while cooking can make certain nutrients more bioavailable and greens easier to digest. Additionally, varying your greens throughout the week can help you benefit from the unique properties of each type, all of which support a healthy and diverse gut microbiome.
3. The Benefits of Fermented Foods in Your Diet
Fermented foods are an excellent addition to a healthy diet, particularly for improving gut health. These foods undergo a natural fermentation process, where natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process not only preserves the foods but also creates beneficial enzymes, b-vitamins, omega-3 fatty acids, and various strains of probiotics. Natural fermentation has been shown to enhance the bioavailability of nutrients, aiding digestion and improving the balance of gut flora.
Incorporating Milk Kefir into Your Diet
One of the simplest and most beneficial fermented foods to start with is milk kefir. Milk kefir is a fermented dairy product similar in texture and taste to a drinkable yoghurt but packed with even more probiotics. It’s incredibly versatile and can be easily added to your daily routine. We generally recommend starting with milk kefir because it’s so easy to incorporate into a smoothie or a breakfast meal, seamlessly replacing regular yoghurt. Milk kefir not only supports digestive health with its high levels of beneficial bacteria but also enhances immune function and reduces inflammation.
Recommended Brands
We recommend specific brands of milk kefir that have shown consistency in quality and probiotic content. These brands are carefully selected to ensure you receive the maximum health benefits. Figure 1 below, features a list of these recommended brands that are available in most major supermarkets and/or local natural health food stores, helping you make informed choices about which products to try.
4. Drink More Water for Optimal Gut Health
The Importance of Hydration for Optimal Gut Health
Maintaining adequate hydration is crucial for overall health, particularly for supporting a healthy gut. Drinking sufficient water each day is vital for promoting efficient digestion and nutrient absorption.
Water helps break down the food you eat, allowing your body to absorb nutrients more effectively and ensuring that waste moves smoothly through your intestines. This process is essential for maintaining a balanced gut microbiome, as it supports the overall function and health of your gastrointestinal tract.
Personalised Hydration Recommendations
To ensure optimal gut health, it’s important to adjust your water intake based on your body weight. A practical guideline is to consume at least 1 litre of water for every 35 kilograms of body weight. For instance, someone weighing 70 kilograms should aim to drink at least 2 litres of water each day. This personalised approach ensures that you’re providing your body with the fluids it needs to support digestive processes and maintain a healthy gut microbiome.
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Nurturing Your Gut for Better Health
A healthy gut is essential not only for digestion but also for alleviating chronic pain and enhancing overall well-being. As we’ve explored in this blog, maintaining a balanced gut microbiome can significantly impact inflammation levels and musculoskeletal health, potentially reducing back pain and promoting faster healing. By incorporating simple yet effective strategies like consuming bone broth, increasing your intake of greens, adding fermented foods to your diet, and staying well-hydrated, you can take proactive steps to support your gut health and improve your quality of life.
If you’re experiencing back pain or other health issues related to inflammation, consider booking an appointment with one of our expert chiropractors. Our team can provide personalised care and guidance to help you achieve optimal health and well-being. Call us on 3356 9552 or book an appointment online here and start your journey toward a healthier, happier you!
