How to protect your Gut over Christmas
Research shows that… “The Christmas/Holiday season impacts both physical and mental health”
But you’re not surprised to hear that, are you?
I’m sure AFTER every Christmas and New Year period you feel LESS than healthy, right? Both physically and mentally!
Would you be surprised to hear it is NOT just the FOOD that disrupted your Microbiome but also the ENVIRONMENT that you are in?
A 2019 study titled... "The effect of having Christmas dinner with in-laws on gut microbiota composition"... examined “Christmas Poo” vs “Regular day Poo” and revealed that factors such as altered diet, alcohol and psychological stress disturbed the core composition of the gut microbiota revealing a significant DECREASE in the Ruminococcaceae species.
While the study looked at ‘in-laws’ it extrapolated that the same effects would happen when visiting family/friends and attending events that resulted in increased psychological stress thinking about, during and after the Christmas period.
EEEEK!!
Why should you care about YOUR Ruminococcaceae species?
Because they are ESSENTIAL for a healthy thriving microbiome, which means a healthy you.
This species makes up 16%–27% of the total faecal bacteria in healthy individuals and …
They are KEY to maintaining intestinal health.
They are positively associated with low BMI.
They are associated with anti-tumor activity.
They have been linked to lower endotoxemia and lower arterial stiffness,
They produce ‘Butyrate’ … an important energy source of intestinal epithelial cells and can promote wound healing
They are known to possess anti-inflammatory effects.
Their decrease has been implicated in a number of inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease.
Their decrease has been associated mood disorders and depression.
So what can you do to ensure these beneficial bacteria are kept healthy during the Christmas season? Read on…
TOP TIPS TO KEEP YOUR RUMINOCOCCACEAE ALIVE AND WELL…
Practice Deep (Silent) Breathing … You can do it anywhere, anytime. It’s like KEGAL exercises … no one knows you’re doing them. Through the VERY simple act of ‘deep breathing’ you can stop the ‘stress grenade’ from going off.
Put a BIG SMILE on your face ... If Christmas shenanigans are making it hard to SMILE, fake it! Hold a pencil between your teeth (the pretend smile) as it STILL works to release endorphins that reduce the stress response. Endorphin release is triggered by the stretching of facial muscles that your brain interprets as a smile and thus releases ‘feel good’ hormones!
Be realistic, Be compassionate … It’s easy to look at movies and commercials and think that everyone has a ‘perfect’ family but in reality, families are a mix of personalities – and when ‘personalities' come together anything can happen. And remember EVERYONE has hit Christmas (i.e. the end of the year) tired and frazzled. Understand their ‘bad-mood’ is not about you, it’s about them. Show compassion. Perhaps get them to hold a pencil in their mouth and see if it helps them
Change the Scenery … If someone keeps pressing your buttons, stand up and say… “I’m SO full I’m just going for a little walk, or I will fall asleep”. Take someone (you like) with you, go for a walk (barefoot is best) and decompress.
Forewarned is Forearmed … This is not your first Christmas, right? You know what sets you off. Think about what you can do to prepare yourself. Use past experiences as a guide and CHOOSE to react positively this year.
Pace Yourself … Look ahead at your Christmas/holiday schedule and manage your energy. If you get too tired, you’re likely to be tempted by sweets and treats to boost your energy (even though you know it's only a short term boost, right?) This leads me to my last two tips.
Preparation is KEY… Whether you’re staying home or heading out… ensure your pantry, fridge and freezer (or your esky/cooler) is packed full of HEALTH-SUPPORTING foods, rich in FIBRE (your Ruminococcaceae LOVE fibre).
Re-gift … You’ll probably receive boxes of chocolate, hampers of goodies as gifts. Accept them graciously… then re-gift and give to the very next person(s) who walk through the door or the next person(s) you are visit.
I hope this article helps you and your health.
If you want to know more about my programs that are designed to IMPROVE your Gut Health then head HERE or if you want to eat your way back to health — one meal at a time — check out my Gut Health Recipe Compendium. Nat xx
REFERENCES
2019. The effect of having Christmas dinner with in-laws on gut microbiota composition.
2019. The effects of Vegetarian and Vegan Diets on Gut Microbiota.
2019. Low Gut Ruminococcaceae Levels are Associated with Occurrence of Antibiotic-associated Diarrhea.
2019. Gut microbial metabolites in obesity, NAFLD and T2DM.
2017. Role of the gut microbiome in the pathogenesis of obesity and obesity-related metabolic dysfunction.
2016. Vegetarian diets and gut microbiota: important shifts in markers of metabolism and cardiovascular disease.
2013. Untangling the Genetic Basis of Fibrolytic Specialization by Lachnospiraceae and Ruminococcaceae in Diverse Gut Communities.
2012. Diversity, stability and resilience of the human gut microbiota.
2012. Cohabiting family members share microbiota with one another and with their dogs.
2012. Mind-altering microorganisms: the impact of the gut micro[1]biota on brain and behaviour.
2011. The microbiome-gut-brain axis: From bowel to behavior.