Within your gut lives billions of microorganisms that promote your health. Collectively known as the gut microbiome, this microbial community works as a giant factory producing various chemicals or substances that pass through the intestinal wall to join the bloodstream and affect your body’s cells.   Different factors affect the composition and quantity of your gut microbiome, including genetics, diet, sleeping pattern, and exercise. But today, let’s take a closer look at another factor that changes the gut ecosystem that doesn’t get discussed much: medications.   Medications and medical interventions can be incredibly helpful, so the goal of this newsletter isn’t to attack these tools. Rather, the side effects of medications on the gut are part of the picture and it is important to be fully informed. Remember that the health of the gut says a lot about the health of the body in general.   So what are some common drugs and that disrupt the gut ecosystem?   Proton-pump inhibitors PPI’s are the drugs of choice to treat gastric acidity, GERD, and acid reflux. They are associated with adverse effects in the gut microbiome. In studies conducted amongst those taking proton-pump inhibitors, they found considerable quantities of bacteria that are normally present in the oral cavity. And mind you, these bacteria do not belong in the gut! They are usually killed by stomach acid. And the presence of these bacteria in the gut is associated with the development of some types of colon cancer.   Antibiotics Another gut disrupting drug, likely unsurprisingly, is the antibiotics. Perhaps you’ve experienced antibiotic-related diarrhea, which is a short-term effect of antibiotic use, at some point? This can lead to a rebound towards constipation as your body attempts to rebalance itself. Long term effects of being on antibiotic therapy are reduced diversity of the gut microbiome. If your gut microbiome lacks diversity, there’s less production of health-promoting molecules such as butyric acid (butyric acid or butyrate is well-known for supporting digestive health, reducing inflammation, and regulating the epigenome (the dynamic part of our DNA), thereby promoting overall health), which can be a predisposing factor in developing chronic illnesses. Metformin, a medication used to treat Type 2 Diabetes and PCOS (reduced microbial diversity and reduced abundance of healthy flora) and laxatives, used to treat constipation, are 2 other common medications that disrupt your gut health. As I said earlier, it is sometimes inevitable to take medications. So it is of utmost importance to take extra care of your gut health. Here are my top research-backed tips to help you take good care of your gut:  Take probiotics and prebiotics – Probiotics, whether in supplement or fermented food form, promote gut microbiome diversity. Prebiotics are the what your gut bacteria eat, such as plant fibers, starches, and collagen. These prebiotics promote the growth of healthy bacteria in the gut. Prebiotics include leeks, garlic, sunchokes, tomatoes, artichokes, flaxseed, chicory, and green leafy vegetables.Avoid sweets – Artificial sweeteners (aspartame, sucralose, and saccharin), sugar, and foods that are naturally high in sugar contribute to gut dysbiosis and increase the bacteria that are linked to metabolic diseases.Get your sleep – It is important to establish good sleeping habits to get ample, restful sleep at the right time. Poor sleeping patterns are associated with poor gut flora.Manage stress – Stress, even if it’s short-lived, disrupts the gut microbiome, so make sure to do things that can help you relieve stress. Some of the things you may want to try are HeartMath, mindfulness meditation, journaling, and deep breathing exercises.Exercise – Keep your body active! Make sure to allow time every day to exercise. It is good for your circulation, mood, muscles, bones, and gut health. It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.  Until next time, I’m wishing you unstoppable health! ~RebeccaP.S. Know someone who could use my help? Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

If you think that genetics alone determines your health or your risk of developing certain diseases, think again.

Epigenetics, the interplay of how your behaviors and environment can cause changes that affect the way your genes work, is what we’re going to explore today.

The word epigenome comes from the Greek word epi which means above the genome. The epigenome is made up of chemical compounds that tell your DNA (aka genome) what to do, where to do it, and when to do it.

Your DNA code remains fixed from the moment you were conceived until the day you die. But that is NOT the same way with your epigenome. Your DNA gets marked or tagged in reaction to everything you encounter throughout your lifetime. 

Therefore, whatever it is that you experience from your environment affects the epigenetic marks and creates a genetic instruction that affects your health.

7 factors that have an impact on your epigenome

1. Stress.

Exposure to chronic stress leads to the modification of DNA according to research studies. Being exposed to stressful situations affects how we think, feel, and behave. Stress results in chemical changes that affect your brain and body.

On top of that, stress induces poor genetic impression. Stress leaves epigenetic marks that are connected to the development of depression and anxiety disorders.

With this in mind, it is a top priority to mange stress. None of us is going to live without stress…and stress can actually be really helpful and even good for us as long as we approach it as a challenge (versus a threat) for which we can find or create a solution. In addition to that, some great stress reducing actions you can take include going out in nature, gardening, exercising, meditating, doing yoga, dancing, singing, laughing…anything that fills your cup!

2. Sleep.

Did you know that sleep deprivation is so prevalent that it is considered a public health epidemic? And sleep has major repercussions on DNA repair. Without proper sleep, we cannot heal and repair. Your body/brain need at least 7 hours of restful sleep each night.

3. Water.

Tap water and some bottled water contain herbicides, heavy metals, and other toxins. Water packaged in plastic contain harmful plastic components that we now know our bodies are incapable of getting rid of during our lifetime (forever plastics).  Choose filtered or mineral water and drink from glass or stainless steel whenever possible.

4. Breath.

Your cells need proper oxygenation, but sometimes, we are unaware that we have shallow breathing or are holding our breath. Regularly check in with your breath throughout the day–if it is shallow, bring it back to a relaxed, normal breath (or even deeper than normal). This will facilitate oxygen and nutrient transport to your cells so that they are as healthy as possible.

5. Drugs.

Drugs may cause genetic mutations, and there are medications that deplete key nutrients in your body. If you take medications or drugs, talk with a trusted health professional for guidance on how to supplement these affected nutrients so that your cells are continually nourished while you’re taking medications.

6. Exercise.

Moderate exercise is the cornerstone to good health. It helps your cardiovascular health and circulation, helps you maintain a healthy weight and also reduces toxins in your body. When you exercise, your muscles get more oxygen and help you maintain a good number of mitochondria (the powerhouse of cells) as well.

7. Food.

Lastly, food always has an influence on your epigenome. In fact, there is a branch of epigenetics known as nutrigenomics, and it deals with the relationship between diet, nutrients, and gene expression.

Feeding on foods that are abundant in chemicals, additives, and heavy metals can damage your DNA, which then predisposes you to develop diseases such as cancer.

Eating foods that are clean of chemicals and rich in nutrients supports the health of your entire body and reduces disease risk. To reduce your dietary chemical load, choose organic fruits and vegetables, and if consuming meat/eggs/dairy, choose organic, grass-fed and/or pastured sources. 

I hope this newsletter was insightful and inspires you to be mindful of your diet, lifestyle and environment. They matter! You can’t change your DNA code, but you can absolutely affect how your DNA is expressed.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session at bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).