It’s a new year, which means setting goals and trying to do better for yourself. New year’s resolutions actually have been around for thousands of years, dating back to the Babylonians and Romans. The word “January” is named after a Roman god, Janus, who looked forward to new beginnings, but also took time to reflect on what has happened. Janus was also known as the guardian of gates and doors – hence the phrase ‘open new doors’ in reference to new beginnings and opportunities.
If your new year’s resolution is to take control and better your health, one great way to kickstart a healthier you is by focusing on resetting your microbiome – located in your gut —which is a key player in overall well-being, with profound impacts on mental health, inflammation, and weight management.
TELL ME MORE ABOUT THE MICROBIOME!
The microbiome is a diverse group of microorganisms (sometimes referred to as bacteria) living in your gut and they play a key role in much of how the body functions. Not only does your microbiome support digestion, but it also influences immune and inflammation responses, all of which can be directly connected to how one’s mental health functions. If your microbiome is out of balance, then you are likely experiencing symptoms such as indigestion, weight gain, skin complications, depression, anxiety, or so much more. The more we learn about how the microbiome impacts our bodies, the more we realize that symptoms that were once thought of as normal or too difficult to address are actually symptoms we can take control of by balancing our microbiome.
WHY RESETTING MATTERS: HOW DO I KNOW IF I NEED A RESET?
The first thing you can visibly check to see if your microbiome is not balanced is your skin. Is it vibrant and radiant or are you struggling with acne, rosacea, psoriasis, or eczema? Oftentimes skin disturbances are thought of as nuisances, but in fact they are the visible signs that we should not ignore or just accept. Resetting your microbiome can be a transformative step in achieving a desired healthy, radiant complexion (which – BONUS – gives you more confidence, and who doesn’t need that?!)
Secondly, an imbalanced microbiome can contribute to chronic inflammation, which as mentioned before has a direct impact on various health issues. Resetting your microbiome helps to lower inflammation levels, promoting a healthier internal environment.
Finally, how has your appetite been? Have you been craving sugars and processed foods? Hungry all the time? Nothing seems to satisfy you? Struggling to manage your weight? The holidays are a prime time for healthy eating to go off-line, hence another reason resolutions are often centered around better eating habits. A balanced microbiome helps regulate appetite and how nutrients are absorbed, which in turn can affect the storage of fat. Maybe your new year’s goal isn’t focused on weight loss, but resetting your microbiome can help your body absorb nutrients better, which in turn can also help your mental health because your brain is getting what it needs to function effectively.
I NEED A RESET – HOW DO I RESET MY MICROBIOME?
There are simple steps to resetting your microbiome that you can take without the help of a professional, starting simply with hydration. Making sure you’re not only getting plenty of water, but that the water is hydrating you effectively is crucial. Oftentimes filtered water is void of the minerals our bodies need, so our bodies do not absorb the water as it should. Adding a high-mineral salt to your water is a good start to properly hydrating. Staying away from sugary drinks that claim to help with hydration is going to be essential when you are resetting your microbiome because the next step is dietary adjustments, which involve cutting back on sugar and processed foods.
Refined sugars negatively impact your microbiome by allowing bacteria that feed on sugar to thrive. Bacteria are essentially a living organism, and if they thrive on sugar, they start to take over and dominate the other organisms that live in your gut, throwing off your balance. Cutting back on sugar and increasing your fiber and probiotic rich foods help feed your healthy, beneficial bacteria. Fiber rich foods include vegetables (think dark green, leafy vegetables and strive for at least 1-2 servings per meal at first, with the goal of 3-4 servings per meal), fruits and probiotic rich foods (fermented foods like yogurt, kefir, and sauerkraut). BONUS: if you can start your day with a probiotic rich food before eating anything else, your ‘power lifting’ your beneficial bacteria. Combine that with 12 oz of water, and you’re on your way to healing your microbiome even faster!
YOU CAN DO THIS! YOU OWE IT TO YOURSELF (AND YOUR GUT!)
It’s a new year and it’s time to open some doors that benefit you – no one else. If you’re not doing well, you cannot expect yourself to help others do well (see blog on showing up for yourself). Give yourself time to heal. It’s doubtful that your microbiome was thrown off balance in a day – so don’t expect it to heal in a day.
For more help and guidance on your healing journey, reach out for a consultation on gut healing. With personalized guidance and customized treatment options, we have the tools and passion to help you get yourself to a healthier (and happier) you!
