Microbiome Matters!
Filter confusion and nourish your gut
What is the microbiome? According to The Nutrition Source, a Harvard School of Public Health periodical, the microbiome “[Consists] of trillions of microorganisms (also called microbiota or microbes) of thousands of different species. These include not only bacteria but fungi, parasites, and viruses. In a healthy person, these “bugs” coexist peacefully, with the largest numbers found in the small and large intestines but also throughout the body. The microbiome is even labeled a supporting organ because it plays so many key roles in promoting the smooth daily operations of the human body.”
We’ve all seen the headlines informing us of the mind-gut connection, the newest pre -or probiotic that claims to cure all of your symptoms, or the article touting the importance of fermented foods in our diets. So how do we glean what we need to know for our own body? What really matters most when making daily choices? Read on for some simple step by step tips to support your gastrointestinal system and your unique microbiota in order to encourage healthy digestion and elimination and overall health. In doing so, you nourish your entire body, including your mind, mental health, and emotional stability.
Listen to your gut! Are you noticing anything that is out of alignment? Some culprits could be: gas, bloating, heartburn, nasuea, indigestion, constipation, chronic diarrhea, skin issues, headaches, mood instability, hormone imbalances, fatigue, mental fog, memory issues, and more.
Reflect on your health history. Have you recently been prescribed antibiotics or had a minor or major surgery over the last year? Have you changed locations from one part of the world to another? Are you on any new medications?
Speak to a professional if you answered yes to one or more of the above questions. It is important to choose a gastroenterologist, registered dietitian nutritionist, functional medicine practitioner, liscensed naturopathic doctor, or chiropractor who has training and an in-depth understanding of the microbiome and various microbes in the body as well as the differences between fermented foods, probiotics, and supplements that are available.
Look at your lifestyle, be honest with yourself. Consider the following four pillars of health and how they impact your microbiome which influences your overall well-being.
Nutrition & Nourishment: Choosing minimally processed whole real foods that include fiber, along with hydration, are critical aspects of maintaining a healthy gut and immune system.
Movement & Outdoor Time: Exercise, physical fitness, and nature exposure are important. This includes safe exposure to sunshine and soil as well as understanding environmental pollutants you may be exposed to.
Sleep & Rest: Duration and quality of sleep support cell restoration and overall health. Rest offers time for the body to be in rest and digest mode, known as the parasympathetic nervous system response, helping the body relax and conserve energy.
Stress Management: It is important to understand the different kind of stressors we’re exposed to daily, how they effect your health, and how to utilize management skills to mitigate unhealthy stressors.
What is so important about billions of bugs in your body? “Microbiota stimulate the immune system, break down potentially toxic food compounds, and synthesize certain vitamins and amino acids, including the B vitamins and vitamin K. For example, the key enzymes needed to form vitamin B12 are only found in bacteria, not in plants and animals” says The Nutrition Source. Which means, we have a symbiotic relationships with these organisms. They need us and we need them.
Aldrich Lake in Granby, MA
Photo by Erin Schifferli
Fall Events, Workshops, Yoga, and Services
Events & Workshops
Prenatal / Postnatal Yoga: Thursdays 11/6 - 12/18, 5-6:15pm at Serenity Yoga & Wellness in South Hadley, pre-register or drop-in
Partner Yoga: Friday 11/14, 5-6:15pm at Serenity Yoga & Wellness in South Hadley, pre-register online or at the studio.
Join us for a playful, all-levels Partner Yoga class designed to help you unwind, connect, and share a joyful experience with someone you care about. Whether you bring a partner, friend, sibling, or your favorite yoga buddy, this 75-minute class offers a space for movement, laughter, and meaningful connection. Modifications will be offered.
The Art of Connection: Partner Yoga, Thai Yoga Massage, and Communication: Friday 11/21, 5 - 7pm at Everyday Wellbeing in the Munson Library in South Amherst, RSVP online
This donation based workshop offers time and space to connect with someone you care about starting with playful partner yoga poses followed by guided Thai yoga massage (no experience needed) and concluding with conversation prompts to deepen connection. All are welcome.
Weekly Yoga
All Levels Yoga: Tuesdays 8-9am with Everyday Wellbeing in South Amherst, donation-based, all are welcome Munson Library on South East St
Gentle Flow Yoga: Fridays 9:30-10:30am at Serenity Yoga & Wellness in South Hadley, in-person OR online
Yoga Flow: Saturdays 9-10am at Central Rock Gym in Hadley: free for members or $20 to drop-in
Monthly Yoga
Partner Yoga: Watch for winter offerings at CRG - see above for other Partner Yoga workshops this month! Central Rock Gym in Hadley: free for members or bring a guest for $5 (must pre-register online or at CRG)
Professional Services - In-person and Online (via Zoom)
Gratitude!
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Stay connected and Upcoming:
Stay tuned for the next newsletter! Until then - remember to pause, connect, and nourish yourself often. Have questions or requests? Send them! Feeling inspired to pass this newsletter along? Consider forwarding this to someone who may appreciate its content, and thanks for spreading wellbeing. May all beings be peaceful…