Are you a female?
Is it difficult for you to have an orgasm during sex? 
Do you find sex painful or uncomfortable in any way? 
Do you find yourself uninterested in having sex, period? 

If you answered “yes” to any of these questions, you may be experiencing Female Sexual Dysfunction.

I know that sounds like a scary term, but it’s actually very common among females and is nothing to be ashamed of.

Studies have shown that 43% of women have complaints relating to sexual dysfunction within their lifetime. However, many don’t express these complaints due to shame, embarrassment, or general discomfort around discussing the topic with their healthcare provider. 

Because of this, female sexual problems often go undiagnosed. But, my hope is, the more we de-stigmatize issues surrounding sexual function, the less this will happen. 

In this article, my goal is to discuss what female sexual dysfunction is, what can cause it, and when to seek treatment. The more we know about our bodies, the more we can help them function properly. 

What is female sexual dysfunction? 

This is something that occurs when anyone with a vulva has reoccurring problems during the sexual response cycle that prevents them from enjoying sex.

This can look like, a lack of sexual interest or desire, a lack of arousal or vaginal lubrication, difficulty achieving orgasms, and experiencing pain during sex.* 

*Note: It is very common to experience more than one of these problems at the same time. 

When should one seek help for this? 

The answer is simple; you should seek help whenever it starts to become an issue for you. If your symptoms become distressing or cause difficulty between you and your sexual partner, then it’s probably time to ask for help. 

What are the best treatment options? 

The most effective way to treat sexual dysfunction is to determine what the root cause with your healthcare provider, and then treat those issues. Once you begin to address what’s causing your sexual dysfunction, the issue should resolve itself. 

This is why it’s important to discuss your medical history at length with your doctor so they can create the most effective treatment plan for you. 

What causes sexual dysfunction? 

There are several different factors that come into play here.

I’ll try to break down the most common causes by category to help you pinpoint where your sexual dysfunction may be coming from. Of course, you’ll want to consult your doctor to be certain, but hopefully this will give you a better idea of what could be happening in your body. 

Biological Factors that can lead to Sexual Dysfunction

• Pregnancy, childbirth, the postpartum period, and menopause.
• Medical conditions like endocrine/hormonal disorders, vascular disease, neurological conditions, or inflammatory conditions like rheumatoid arthritis and inflammatory bowel disease.
• Medical conditions that affect the reproductive organs specifically, like STIs, genital skin conditions, bladder or uterine prolapse, incontinence, endometriosis, fibroids, cancer (of the breast, ovaries, or cervix), and chronic urinary tract infections.

Another thing to consider is whether or not your reproductive organs have experienced any trauma — such as childbirth, episiotomy or pelvic surgery. All of these can cause pain during sex. 

We can’t forget about certain lifestyle factors like smoking, lack of exercise, or drug and alcohol abuse either. These often fly under the radar, but can make a huge difference when addressed. 

Medications that can lead to Sexual Dysfunction

• Antidepressants
• Antipsychotics
• Narcotics
• Anticholinergics
• Antihistamines
• Antihypertensives
• Antiestrogens
• Oral Contraceptives (ironic, right?)

For your safety, you should never stop taking a prescribed medication without speaking to your doctor first. If you suspect that your current medication could be the cause of your sexual dysfunction, talk to your doctor about it. They may be able to prescribe a different medication with fewer side effects while safely weaning you off your current one.

Psychological Factors that can lead to Sexual Dysfunction

• Sexual assault trauma
• Depression
• Anxiety
• OCD
• Stress
• Body image issues

The brain really is our most important sex organ. If there’s anything causing us emotional distress or discomfort, our bodies don’t feel relaxed or safe enough to engage in sex — let alone enjoy it. 

In addition, the way we approach sex can play a role here as well. 

Cultural norms, religious influences, the quality of sex education we received, and any opinions we heard on the subject as adolescents can effect how comfortable we are engaging in sex as adults.

For example, if you received the message that sex is bad throughout your teen years, and weren’t taught that much about it, you may feel a sense of shame engaging in it as an adult. But, if you were given proper education about how to engage in safe, consensual sex, you’ll probably feel more empowered to do so.

Relationship Dynamic with your Partner

Depending on your relationship dynamic, sometimes, sexual problems can be the first sign that something is not right between you and your partner. 

A lack of emotional intimacy, poor communication or intense conflict within a relationship can hinder proper sexual function. Put another way…if you don’t feel connected to your partner emotionally it may be difficult to connect with them physically. 

If your relationship is in a difficult place, seeking couple’s therapy could make a world of a difference in your sex life. 

What now? 

Procreation aside, sex is meant to be an enjoyable way to connect with your partner, and this is something that everyone deserves to experience. 

Sexual dysfunction is not something you have to live with, and there is absolutely no shame in seeking help in this area.

If you are having difficulty enjoying sex, or if there’s anything that makes the experience uncomfortable for you, I can help. 

Feel free to schedule a consultation with me, and we can get to the root of the issue together. 

What is menopausal hormone therapy? 
Is it a viable treatment option for managing menopausal symptoms? 
Does it lead to breast cancer? 
What about Cardiovascular disease? 

These are questions many women in midlife have that a lot of primary care physicians aren’t comfortable answering due to a lack of knowledge on the subject.

In 2002, there was an inaccurate study led by the Women’s Health Initiative (WHI) that caused many women to believe that MHT led to an increased risk of breast cancer and cardiovascular disease. The inaccuracies in the study were later clarified by newer studies that demonstrated the safety of MHT for women younger than 60 who are in good health, and within 10 years of menopause.

However, there are still many myths circulating about MHT, and many women wonder if it actually a safe option for treating their menopausal symptoms.

My goal is to answer the most common questions women have about MHT, and dispel some of these myths. In this article I will discuss the benefits and risks of MHT, symptoms MHT can help with, and what types of MHT are available so you can have more clarity on the subject overall. 

Menopausal Hormone Therapy — what is it? 

Previously referred to as Hormone Replacement Therapy (HRT), Menopausal Hormone Therapy is a term that encompasses the two different types of hormone treatment that are available that help alleviate hot flashes, loss of bone density, night sweats, and genitourinary symptoms of vaginal dryness.

There are two types of MHT; estrogen-progestogen therapy (EPT) and estrogen therapy (ET). 

Estrogen-progestogen therapy is prescribed for women who still have their uterus because progestogen prevents hyperplasia (a build-up of cells) in the inner lining of the uterus. Essentially, it works to counteract the effects that estrogen has on the endometrium (the inner layer of the uterus) by regulating the amount of estrogen hormone receptors available in the tissue, which significantly decreases the risk of endometrial cancer. 

Estrogen Therapy is the use of estrogen alone and is given to women who have had their uterus removed. 

So, why is estrogen so important? 

Well, as women, in the years leading up to menopause (also known as perimenopause) our bodies begin to produce less estrogen which lead to the symptoms we experience during menopause. 

Estrogen has the ability to reduce the frequency and severity of some of these symptoms, including: 

• Hot flashes
• Bone loss
• Vaginal Dryness

It also helps to increase blood flow in the brain, improve brain connectivity (allowing different parts of the brain to communicate with each other), and may even reduce the buildup of plaques in the brain that have been linked with Alzheimer’s disease. 

Studies conducted by Dr. Lisa Mosconi (the director of the Women’s Brain Initiative at Cornell Medicine) and her team have shown that the longer a woman’s brain is exposed to estrogen the stronger it is, and may have a lower risk of dementia. 

When is it best to start MHT? 

The North American Menopause Society (NAMS) states that MHT is best for women younger than 60, or who are within 10 years of menopause, and have no high risk health conditions or contraindications. 

It is recommended for those who have already tried low-dose vaginal estrogen, but have not seen an improvement in hot flashes, bone loss, and vaginal dryness or painful sex.

I highly recommend regular periodic evaluations after beginning MHT to ensure that it is managing your symptoms effectively, and that the right dose is being administered. 

If you are experiencing vaginal dryness or painful sex, I would recommend trying over-the-counter vaginal moisturizers and lubricants before considering MHT. If these don’t provide relief, then consult your physician to see if other therapies like MHT are the right fit for you. 

When is it best to stop MHT?

There really is no concrete answer for this because every woman’s body is different. This is a decision that should be made between a woman and her doctor based on her medical history and what is best for her specifically. 

What are the risks of MHT? 

As I mentioned earlier, many women think that MHT can increase their risk of breast cancer and cardiovascular disease. However, in reality, this depends on the woman and how longs she uses MHT. 

The risk of breast cancer for the majority of women using MHT is extremely small. Estrogen-progestogen therapy (EPT) only slightly increases one’s risk of breast cancer if it’s used for more than four to five years. Women using estrogen alone (remember, this is only for women who have had hysterectomies) only have an increased risk of breast cancer if it’s used longer than seven years. 

Regarding cardiovascular disease, MHT may have negative effects that lead to its progression when it is initiated among women older than 60 years of age, or women who have entered menopause 10+ years prior to starting MHT. 

Additionally, if women older than 65 begin MHT, it may increase their risk of dementia. 

Other risks include blood clots, gallbladder disease, and uterine cancer (this is greatly reduced with the use of estrogen-progestin therapy). These risks can be managed by using FDA-approved therapies and following the best practice prescribing guidelines, however, it is important to note that they are further increased by smoking, high blood pressure, or diabetes.

All in all, it is important to remember that…

Just like with any treatment, before beginning MHT, it is imperative that you discuss your complete medical history and any medications you’re taking with your physician to ensure you don’t experience a negative reaction to MHT. 

If you do end up using MHT, I recommend checking in with your doctor every three to six months to monitor any side effects that could potentially occur and to determine whether or not you should continue treatment. 

What are the benefits of MHT? 

Besides reducing hot flashes, bone loss, and vaginal dryness some women have found that it also helps with sleep disturbance, mood swings, and feelings of depression. This may be due to the fact that they’ve experienced less nighttime hot flashes which can affect your quality of sleep and overall mood. 

Does MHT cause weight gain? 

In short, no, it does not. Weight gain naturally occurs for women between the ages of 45-55 (at an average of 2.2 pounds per year) and has nothing to do with MHT. As we get older our metabolism slows down and we don’t have the capacity to exercise the way we were able to in our youth. Our bodies aren’t able to process as many sweets, bread, pasta, and processed foods either. 

On top of that, the hormonal changes that occur during menopause change how our body distributes fat, causing it to form around the belly instead of the hips, buttocks, and thighs. It even converts some of our muscle mass into fat, which is…less than helpful.  

The main takeaway here is, MHT does not cause this, and it can actually help prevent fat from settling around the abdomen, which is an added bonus. 

What are common side effects of MHT?

Many women experience breast tenderness while using MHT, but this can be resolved by adjusting the dose. For women using cyclin EPT (this includes taking estrogen daily and progestin 10-14 days out of the month) changes in mood, bloating, headaches, and vaginal bleeding can occur. Vaginal bleeding can be avoided by using a continuous EPT, but irregular spotting can still occur in the first few months of treatment. It is essential to let your healthcare provider know about any side effects during the initial stages of MHT. Any side effects you experience can likely be managed by adjusting the dose, delivery method, or both.

Are there any holistic options for managing menopausal symptoms? 

Absolutely! If you focus on exercising, eating nutritious foods, getting quality sleep, and managing your stress levels, you can reduce a wide range of menopausal symptoms and  even reduce your risk of cardiovascular disease, diabetes, dementia, and osteoporosis. 

You can read about this more in depth here. 

At the end of the day, whether or not to use MHT is completely up to you. My hope is that you have a more accurate understanding of what it is and how it may benefit your health. 

If you’re curious about MHT, you can schedule an appointment with me here, and we can discuss the best options for you and your menopausal journey together. 

Menopause can elicit negative self-talk like,

“I’m becoming less of a woman.”

“Wow, I’m getting old.”

“The best years of my life are behind me.” 

To make matters worse, it also has negative connotations in our society. It is a ruthless combination of physical challenges and mental stressors which can make it a doozy of a transition. However, it doesn’t have to be. 

If you’re experiencing menopause, remember that it is a natural time of transition in a women’s life just like any other, and it is completely normal. 

Much like when young girls enter menstruation, many women enter menopause without knowing what is actually happening to their own bodies. As a physician who has treated several women throughout their menopausal journey, it is my goal to educate and support them during this season so they can continue to lead wildly fascinating lives.

If you currently find yourself in the midst of this journey, or about to embark on it, please know this:

The best days of your life aren’t over just because you’re entering menopause. There is still so much of your life to be lived and enjoyed, and I’m always here as support to help you throughout this process. 

My hope is that this article can act as a resource for you to refer to throughout your own journey.

So, what exactly is Menopause? 

It is a period in a woman’s life when they naturally stop having menstrual periods, marking the end of their reproductive years (no more birth control, yay!). 

Before entering menopause, there is a period of time when our ovaries will start to produce less estrogen, causing our menstrual cycle to fluctuate. This is called perimenopause. Think of it as a pre-cursor to the main event. Perimenopause can last anywhere from 5 to 15 years, with some women entering perimenopause as young as their 30s. 

Basically, once you’ve gone 12 months without a period, that’s when you’ll know you’ve officially entered menopause. 

When this happens you will begin to experience at least one of the following symptoms (which I will go over in more detail below)…

• Hot flashes
• Sleep disturbances
• Weight gain
• Decreased libido
• Vaginal dryness
• Incontinence
• Fatigue and overwhelm
• Brain fog
• Hormonal imbalance

Hot Flashes 

Basically, a hot flash is exactly what it sounds like. It’s a sudden, overwhelming sense of heat beginning in the head and neck that can last between 5 and 30 minutes (sometimes longer). Your heart begins to race and you may even break a sweat. 

A few common triggers include caffeine, alcohol and smoking. With that being said, all of our bodies are unique and react differently to different things, so it’s important to note what you consumed prior to experiencing a hot flash and avoid it if you can. This will help significantly in eliminating hot flashes, or at least the frequency at which they occur.

Sleep Disturbances

Getting a sufficient amount of sleep is essential for our overall health and well being, and during menopause, our bodies need more sleep than ever. Ironically enough, however, all the hormone disruptions going on in our bodies can hinder us from actually getting good night’s sleep.

Because of this, you’ll want to experiment with different ways to help prepare your body for sleep. I’ll go over a few helpful methods later on in this article. 

Weight Gain

Our bodies experience metabolic changes during menopause, so you may find that methods you’ve used to stay trim in the past don’t work as well, or at all. This can be frustrating, but I like to see it as an opportunity to adjust our lifestyle habits to work with our current metabolism.

Decreased Libido

Because our hormones levels are decreasing, this can also reduce our desire for sex. 

Don’t be too hard on yourself when it comes to this. It does not mean that you don’t love your romantic partner or no longer find them attractive. Your body is simply changing, and it has nothing to do with them. The good news is, it is absolutely possible to increase your libido and experience climax during sex at any stage of your life, which I will get to later. 

Vaginal Dryness 

This is one of the most common symptoms of menopause and can even affect women in their 20s and 30s. Vaginal dryness is also prompted by a change in hormones, and can lead to more infections, odors, itching, irritations, incontinence and a decreased desire for sex. Unfortunately, this is not a symptom that goes away with time, but the good news is, there are plenty of solutions to heal your dryness.

Incontinence

This is the involuntary loss of one’s bladder control, which is not only inconvenient, but embarrassing. It can even take a toll on one’s overall confidence.

Incontinence happens because our vaginal tissue begins to thin during perimenopause and becomes less elastic over time. A great way to combat this is by doing Kegel exercises to strengthen your pelvic floor muscles, which will help significantly in regaining bladder control. 

Fatigue and disconnect

The stress that comes from all the changes going on in the body during menopause can wreak havoc on your system. This chronic stress and adrenal fatigue can drain your energy significantly. Not to mention that some of the most important hormones in your body (cortisol, adrenaline and oxytocin) are waging war against each other. 

It’s important to show yourself grace during this time. You’re not being lazy, your body is simply working against you, and that’s not your fault. There are ways to overcome this, which I’ll get to in a moment. 

Brain Fog

Brain fog and memory loss are a common occurrence during menopause, and it is nothing to be alarmed about. You’re not experiencing the early signs of Alzheimer’s, but rather, a decline of estrogen. Estrogen is responsible for glycolysis in the brain, so when your estrogen levels start to decline so does some of your brain function. Another thing to consider is that there are more factors at play here; feelings of overwhelm affect the way we think, our concentration, hormonal balance and even our memory. 

Finding ways to exercise your brain to keep your mind sharp definitely helps combat this. Practicing meditation and adopting a keto-green diet is helpful as well. 

Hormone Imbalance

With your hormones changing, it can feel like someone else has taken over your body. You might find yourself reacting in ways you normally wouldn’t, suddenly snapping at a loved one, and having to apologize later.

It’s enough to make you feel insane, but trust me, you’re not. You’re simply at the whims of your changing hormone levels, which can be disorienting to say the least. 

Hormone imbalances can also trigger different issues throughout the body such as…

• Headaches
• Aches and pains
• Menstrual irregularities
• Weight gain and bloating
• Vaginal dryness
• Weak pelvic floor muscles
• Incontinence
• Decreased libido
• Low self-esteem
• Depression

Lovely, isn’t it? But, not to worry, there are ways you can balance your hormones and get to feeling like yourself again (more on that later). 

So, how do we heal or reduce these symptoms? 

I’m sure after reading that laundry list of menopausal symptoms, you’re feeling pretty hopeless, but believe me when I say that there is so much hope! The most important thing is to tell your healthcare provider when you start experiencing these symptoms so you can develop a strategy to combat them.

Here are some methods I recommend to my patients that have proven to help immensely…

Adopt a keto-green diet

This means consuming foods that keep your urinary pH at an alkaline level of 7 or above. There are numerous benefits of keeping your urine pH more alkaline (rather than acidic) which include…

• Lower risk of cancer, cardiovascular disease, metabolic syndrome and other chronic diseases
• Lower inflammation
• Decreased joint pain
• Less menstrual discomfort
• Balancing your hormones
• Feeling more energized 

Maintaining a keto-green diet looks like eating low-carb alkaline veggies and avoiding food that promotes excessive acidity like processed foods, grains, white sugar, white flour and caffeine. 

You’ll also want to get your protein through free-range meats and wild caught fish. Consuming healthy fats such as ghee, avocados, nuts, olive and coconut oil is essential in keeping your hormones balanced and giving you more energy as well. 

Take supplements!

Since our bodies are changing so much during this time, we need to give them the nutrients that they may be lacking. There are lots of supplements and bio-identical hormones that can help women through menopause, and I can help you find the perfect combination for you and your body’s needs. 

A consistent sleep schedule

Getting a sufficient amount of sleep every night is essential for reducing stress. If you’re having trouble falling asleep, try out some of these methods:

• Use guided meditations specifically for sleep/night time.
• Use your bed for sleeping only, not lounging or working.
• Try to catch the sun set as often as you can for natural circadian support
• Don’t use any electronic devices two hours before you plan to go to sleep
• Diffuse calming essential oils in your bedroom like lavender, chamomile, bergamot, etc. 
• Create a nighttime routine and keep it so your body will begin to naturally prepare itself for sleep.
• Keep your room cool, dark and uncluttered.
• Use blue-light-blocking glasses during the day when you’re looking at any screens.
• Play calming music or white noise sounds.

Move your body

Exercise will improve your mood and help you sleep more soundly at night. It also reduces stress and anxiety, and even promotes the growth of new nerve cells and blood vessels in the brain while also increasing the production of chemicals that repair existing brain cells—bye-bye brain fog!

There are so many ways to exercise and it’s important to find what feels best to you. I’ve found that doing high-intensity interval training exercises can boost the size of the hippocampus, which is the area of the brain that controls learning and verbal memory. 

Exercise your brain

Even though the brain isn’t a muscle, the same principle applies here. If you don’t use it, you’ll lose it. It’s important to find ways to mentally stimulate your brain so your mind stays sharp, which can be anything that will require you to really think.

This can look like…

• Learning a new language
• Implementing a mindfulness practice
• Learning a new skill
• Reading a good book
• Engaging in a stimulating debate
• Having a meaningful, thought provoking conversation
• Working with numbers

Or, anything that challenges your brain specifically. 

Incorporate key superfoods into your diet

Superfoods get their name because they are packed with nutrients that help provide your body with the essential antioxidants, vitamins and minerals that it needs to thrive. 

Turmeric, for example, is great for reducing inflammation, promoting brain health and treating hot flashes. 

Here are some great ones to try:

• Cinnamon
• Great tea
• Wheatgrass
• Blueberries
• Almonds
• Kale
• Spirulina
• Acai berries
• Flaxseed
• Maca

I know you’re probably thinking, “I’m sorry, Maca? What is that?”

Maca is a root grown in the Andes, and Peruvian natives use it to help promote fertility, increase libido and reduce fatigue. Some even refer to it as the Peruvian Viagra. Studies have shown that Maca can also reduce hot flashes, soothe anxiety and depression and balance hormones.

Pretty cool for a root, yeah? 

If you retain nothing else from this article…

Remember this: menopause is a natural part of life and we should approach it as such. It’s nothing to be afraid of, and it doesn’t mean your life is over. Far from it, actually! Just think of all you’ll be able to do now that you don’t have to deal with PMS or your period anymore (woohoo!).

All of these suggested lifestyle changes that will help support you during your menopausal journey can feel really overwhelming at first, and that’s okay. The important thing is to take it one small step at a time, and incorporate these changes in a way that is sustainable for you. If you only have the energy to focus on your sleep schedule, start there. Then you can begin to incorporate other changes into your routine once you feel like you’ve mastered that one.  

And, of course, I’m always here to support you throughout the entire journey. You are welcome to come see me anytime, and we can create a plan that will help you navigate menopause together.

You’re going to make it through to the other side of this with a newfound sense of confidence and freedom. 

I promise you. 

Gut health is a bit of a buzzword right now, and that’s because the overall health of our gut affects the rest of our body. Today I’m going to share some tips for keeping your gut in tip-top shape, but before I do that… 

Let’s define what the gut actually is, shall we? 

Contrary to popular belief, the gut is not the stomach. The gut consists of the small and large intestines. The small intestine is where the majority of nutrients from food we’ve consumed get absorbed into the bloodstream, and the large intestine is where all of your microbes live, also known as your gut microbiome (the ecosystem of microbes living in your gut). 

I know you’re probably thinking, “What the heck is a microbe?” 

Basically, they are tiny organisms (bacteria, viruses, parasites, etc.) that live in your gut, and they do a myriad of different things to help the body. 

Here’s a short list of their job description:

• They produce vitamins (including vitamin K and vitamin B)
• They produce short chain fatty acids, which fuel all of your gut cells
• They support immune function and defend against pathogens
• They ferment fiber that your body can’t digest
• They Influence your mood and mental health
• They regulate the health of the gut
• They influence sleep
• They support hormone regulation
• They regulate the metabolism
• They influence how often you go #2

In short, when we refer to gut health, we’re referring to the health of those two organs. Think of your stomach, liver, pancreas and gallbladder as accessory organs who play a supporting role in helping the gut with digestion. 

Okay, now that we’ve gotten that out of the way, here are some tips for keeping your gut happy and healthy. 

Tip No. 1 - Eat a variety of whole, nutrient-rich, plant-based foods.

Remember microbes? Well, there are over a thousand different species that live in your gut and they all thrive on different foods, so variety really is the spice of life here! You want to avoid processed foods (anything that comes in a package or a box) as much as possible, and eat more whole, plant-based foods (vegetables, fruit, whole grains, pulses, legumes, nuts and seeds). Current research shows that our bodies need closer to 30 different types of plant based foods a week. 

I know that sounds like a pretty tall order, but here are a few ways to implement more of them into your diet:

• Try a new plant based food every week. Have you always wanted to try dragonfruit? Go ahead, be adventurous! Pick one up the next time you’re at the supermarket. 
• Try out a subscription for a box of produce to be delivered straight to your door. They usually send a variety of different fruits and veggies based on what’s in season. 
• Befriend your freezer to keep fruits and veggies from going bad, and to ensure that you always have some on hand.
• Buy a nut/seed mix, or make your own, to sprinkle on top of soups, salads and roasted veggies. 
• Opt for a bag of mixed greens instead of just spinach to add variety.
• Experiment with different herbs and spices when cooking.
• Try out some of these recipes.

*Pro tip: if you have a vegetable that you aren’t sure what to do with, when in doubt, drizzle it with olive oil and sea salt, and pop it in the oven. 

 Tip No. 2 - Fiber, fiber and more FIBER! 

Fiber is so much more than something that keeps you, well…regular. It is the unsung hero of gut health, and in my opinion, is severely underrated! 

Here’s why…

• Like I mentioned earlier, certain types of fiber that your body can’t digest are fermented by your gut microbes, and this produces short chain fatty acids, which give your gut energy and play a crucial role in other areas of health. 
• It slows down the body's absorption of sugars found in carbohydrates, which can support your energy level. 
• It creates an environment that helps beneficial gut bacteria thrive
• It can reduce the risk of diseases like high cholesterol, heart disease, diabetes, diverticular disease and bowel cancer.
• And of course, it bulks up your stool and softens it by allowing it to retain water, which supports gut transit time and prevents uncomfortable situations like constipation.

Your microbiome loves fiber, and needs a variety of it to do its job well. Luckily, there is a lot of fiber found in plant-based foods, so tip number one goes hand in hand with tip number two. 

Tip No. 3 - Eat sugar in moderation. 
​
Just like all things, when it comes to sugar, it’s good to practice moderation. The body does need sugar to function because it’s the brain’s choice of fuel, however, if you eat more sugar than your small intestine can process (about 7 teaspoons to be exact) it then gets passed down to the large intestine, and starts messing with the beneficial bacteria down there. It can even switch up the environment of your gut microbiome so it ends up supporting the less helpful bacteria instead. 

So, what kind of sugar should you be eating?

Well, the sugar found in fruits and vegetables is going to be your best bet because they also contain fiber which, as I stated earlier, slows down the rate that sugar is absorbed into the bloodstream while providing fuel for all your little gut microbes, so it’s a win-win!

Tip No. 4 - Stay hydrated.

Dehydration is one of the most common causes of constipation. If you aren’t drinking enough water your body is going to absorb it from your large intestine in an attempt to hydrate itself, making your stools hard and incredibly difficult to pass. Now, not only is this uncomfortable, but if your stools are stuck in your large intestine, this creates a hostile environment for your beneficial gut microbes, ultimately causing an imbalance in your gut microbiome (which as we know affects quite a bit of things in the body).

To prevent this, we need to be mindful of our fluid intake. The body needs around 1.5 liters of water a day (maybe more depending on your fiber intake, body weight, etc.) so, drink up!

*Pro tip: swap fizzy drinks containing preservatives for kombucha, home-made herbal iced tea, or carbonated water with herbs.

Tip No. 5 - Consume more prebiotics + probiotics.

I know their names are fairly similar, but prebiotics and probiotics are not the same thing. They both play very different roles, and your gut needs a good mix of both in order to stay healthy. 

Let’s get to know our new friends, yeah? 

A probiotic is a living microorganism that, when consumed enough through food or drink, transfers a health benefit to the host (aka, you!). 

Here are some foods containing probiotics…

• Live yogurt (the “live” detail is important here).
• Kimchi
• Sauerkraut
• Kefir
• Miso
• Kombucha

A prebiotic is a specific type of fiber that feeds all the good bacteria living in your gut. 

Here are some foods containing prebiotics…

• Onion
• Garlic
• Leeks
• Chicory
• Bananas (the ones that aren’t quite ripe)
• Asparagus
• Artichokes
• Olives
• Plums
• Apples
• Almonds
• Bran

Tip No. 6 - Cut back on alcohol consumption.

Drinking excessively on a regular basis can cause inflammation in the gut, which can result in the lining becoming more permeable or “leaky.” This is problematic because whole food particles, as well as other particles in the gut, like toxins, are able to pass through the gut lining and into the bloodstream, which can trigger numerous different immune responses in the body. In cases like this, one may find that their body can no longer tolerate certain foods that they used to eat all the time without experiencing symptoms.

The bottom line is, while alcohol can be nice to have occasionally, our bodies aren’t meant to process it consistently. Just like with sugar, enjoy it in moderation. 

Tip No. 7 - Exercise regularly!

Studies have shown that exercising can increase the population of good bacteria in your gastrointestinal tract by up to 40%! Not only that, it keeps you pretty regular too. 

However, it’s just as important to not push yourself too hard, and to make sure that you’re also getting plenty of rest to avoid causing your body too much stress, because prolonged periods of stress can have a negative effect on the gut. 

The moral of the story? Think like Goldilocks. Get your body moving at an intensity that is just right, while also getting plenty of rest in between.

Tip No. 8 - Find ways to help your body relax when experiencing stress.

Did you know that your brain and your gut communicate back and forth like old pals? This is made possible through the gut brain axis, which is a combination of the vagus nerve (a channel of communication that connects the gut and the brain physically) and hormones called neurotransmitters which allow them to communicate chemically. 

If this sounds crazy to you, think of it this way…

Have you ever felt butterflies in your stomach when you were nervous or anxious about something? That’s because of the gut brain axis! So, if your brain is experiencing stress, it’s definitely talking to your gut about it, and vice versa. Which begs the question…

How does stress affect the gut?

Well, in response to stress, your body produces the hormone cortisol which…

• Diverts blood away from the gut to your muscles (a response to help you fight or run from your stressor)⁠.⠀
• Slows the production of saliva, meaning the enzymes that break down food are reduced which impairs digestion.
• Decreases prostaglandins, which protect your stomach from acid (some experience a more sensitive tummy when stressed) ⁠⠀
• Either slows digestion or causes diarrhea, which might mean you aren’t absorbing nutrients as well⁠⠀
• Weakens your immune system (70% of which is found in your gut).⁠⠀
• Can cause the stomach and esophagus to spasm.

All that to say, helping your body move from fight, flight or freeze to rest and digest mode is crucial during stressful situations. Do whatever helps you relax, whether that be yoga, breath work or a nice bubble bath. 

…and there you have it!

If you’ve made it this far, I applaud you. I hope that this helped you generate a few practical ideas for how you can start improving your gut health today. If you’d like me to take a closer look at your gut, and what it needs specifically, I’m always an appointment away!