What Is the Gut Microbiome?

 

Your gut rumbles when you’re hungry, turns when you’re nauseated, and offers up wisdom when you trust it. But it also houses trillions of microbes that play a major role in your health. And what you eat, drink, and do every day impacts your gut, for better or for worse.

Your “gut microbiome” is the term for the variety of microorganisms living in your gastrointestinal tract, primarily in the intestines. This includes more than 1,000 kinds of bacteria. We typically think of bacteria as a bad thing, but there are beneficial kinds of bacteria in your gut that help your body digest what you eat, make vitamins, absorb nutrients like calcium, and crowd out harmful microbes that can cause illness.

The makeup of your gut microbiome affects your health in even bigger ways too, impacting your immunity, your risk for disease, and even your body weight and mental health. For example, people with conditions such as diabetes and inflammatory bowel disease may have less microbial diversity in their guts than those who don’t. And a bacterial balance that tilts out of favor -- called gut dysbiosis -- may put you at higher risk for heart disease.

The key to a healthy microbiome is maintaining a good balance between helpful and harmful microbes. The good news: While your gut microbiome is developed at birth and impacted by genetics, it’s not a static system. It’s constantly changing, and there are a lot of things you can do to influence it.

Microbiome Makeover

We’ll be taking a deeper dive into these topics in future posts, but here’s a quick primer on ways to maximize the health of your microbiome:

Fit in fiber: Your body can’t digest fiber -- but the beneficial bacteria in your gut can. These bacteria break down fiber to use for fuel, which helps them thrive. But most Americans get only about half the fiber they need every day. Try to work in high-fiber foods like oatmeal and beans, and swap breads and pastas made with white flour for whole-wheat versions.

Eat more plants: Fruits and vegetables are high in fiber and also polyphenols, natural plant compounds that healthy bacteria use for food. Berries, grapes, artichokes, and olives are all rich in polyphenols. (Coffee, tea, and dark chocolate are too!)

Include fermented foods: Fermented foods are gut-friendly because they’re naturally preserved by bacteria, which populate your microbiome with even more beneficial bugs. Fermented foods include yogurt, miso, tempeh, and sauerkraut.

Be smart about antibiotics: Antibiotics can be necessary to fight infection, but they can also be overused. While antibiotics destroy harmful bacteria that cause illness, they also wipe out helpful bacteria in the process, and that can disrupt the makeup of the microbiome.

Take a probiotic: Supplements can deliver strains of good bacteria and help boost the healthy populations in your gut. They’re especially valuable to take during a course of antibiotics -- or regularly if your diet doesn’t contain probiotic-rich fermented foods.

Limit ultra-processed foods: These are foods that tend to be high in fat, sugar, sodium, additives, and come in a package (and unfortunately, they make up about 60 percent of the average American’s diet). Diets high in ultra-processed foods are associated with unhealthy changes to the microbiome that could up the risk for disease. Some ultra-processed foods are a fact of life, but try to choose mostly whole, minimally processed foods for most meals and snacks.

What Is Developmental Trauma And How Can Massage Help?

 

When most people hear the term trauma their first thought is typically of the patients being rushed into the ER room with serious injuries, or of individuals who have gone through something emotionally scarring. We automatically associate trauma with an injury or event that negatively impacts our physical or mental state of wellbeing.

But did you know that certain traumatic events or situations could actually have powerful effects on our physical and mental development as well?

It’s a serious issue that affects many individuals, yet many people don’t seem to understand the depth of it. Fortunately, there are some treatment methods that have been found to have great results for these developmental issues.

Below, we are going to go into more detail about what developmental trauma is and how massage therapy can help.

What is Developmental Trauma? 

Developmental trauma, also sometimes known as Developmental Trauma Disorder or Adverse Childhood Experiences, is a term most commonly used to describe childhood trauma such as chronic abuse, neglect, or other harsh adversities that typically take place in the home.

Who Does It Affect?

Unfortunately, it is the mistreated children who are affected.

Events taking place during a child’s early years typically have the harshest impacts, but even children in their pre-teen or early teenage years can experience trauma that can affect them indefinitely.

What Are The Root Causes Of It?

Essentially, developmental trauma occurs when a child is in situations where they are overwhelmingly stressed and their caregivers are either unable or unwilling to provide aid in relieving that stress or, in worst-case scenarios, where the caregivers are the cause of the stress.

Events such as ongoing physical or emotional abuse and neglect are the two most common traumatic experiences that children can go through.

These situations cause an array of emotional, cognitive, and physical illnesses that impact how they progress through their lives.

What Are The Effects?

What actually happens during or because of developmental trauma disorder is that the child’s brain development is disturbed.

A child’s brain is meant to develop from the bottom up. Lower parts of our brains are responsible for functions dedicated to ensuring survival and responding to stress. Upper parts of the brain are responsible for what are known as executive functions. Proper development of the upper portions of our brains actually relies on the full development of the lower portions.

These children who are experiencing the chronic abuse or neglect end up having the sequence of their development changed – they develop the upper parts of their brains too quickly causing important developmental milestones to be missed.

This can lead to a variety of issues, such as Reactive Attachment Disorder, Sensory Processing Disorder, ADHD, Oppositional Defiant Disorder, Bi-Polar Disorder, different personality disorders, cognitive impairment, speech delay, and even learning disabilities.

What Treatments Are Available?

There is no real “cure” for developmental traumas. Dealing with developmental trauma requires unique, multi-layered approaches and, most importantly, time.

Some common therapies that are used to help ease or reverse the effects for those suffering from developmental trauma include:

• Attachment Theory oriented approaches

Developmental trauma is like a puzzle, and the most effective way to treat it is to target the different pieces individually, rather than trying to tackle the overall issue as a whole.

One such piece is the underlying attachment issues that are so common amongst those suffering from developmental trauma. When working with patients who have developmental trauma disorder, often professionals will work on targeting these attachment issues first.

However, it is important to note that focusing solely on these is not productive – to heal properly, all pieces of the puzzle must be addressed.

• Neuro-Sequential Model of Therapeutics

This is a model that focuses on recovering and repairing each part of a child’s brain in a specific, phased, and effective order. It is meant to structure the assessment of a child, the articulation of the primary problems, the identification of key strengths, and finally the application of interventions.

This is how professionals target the different pieces of the puzzle – but it is important to target each piece in the right order and at the right time.

• Massage Therapy

This one may come as a surprise, but why should it? Massage therapy is widely known as having a wide range of physical and mental benefits, and is used to cure a variety of injuries, diseases, and disorders.

Keep reading to find out more about how massage therapy is now being used as part of the treatment for individuals suffering from developmental trauma.

How Can Massage Therapy Help Treat It?

Similarly to how massage therapy is used to help treat PTSD, it can also be helpful in the treatment process for developmental trauma patients.

As mentioned above, one type of therapy is not enough to treat developmental trauma as a whole, but each plays a part in relieving certain symptoms, effects, etc.

Individuals suffering from developmental trauma often suffer symptoms such as sleep disturbances, chronic pain, anxiety and/or depression, and migraines. Massage therapy is commonly used to heal these types of issues in other instances, so why not use them to ease the symptoms of developmental trauma as well?

Reducing symptoms like this may not cure the root of the problem, but they can ease the suffering of the individual. Of course, different types of symptoms require different types of massage therapy, and there are certain risks associated with massage therapy as well, so it is important to consult with a medical professional before turning to this type of treatment.

Time To Heal

It is probably clear to you by now that it is not easy to overcome developmental trauma – it is a long, difficult, and involved process – but it is possible.

Speak with your healthcare professional if you yourself, or someone you know, suffers from developmental trauma and find out if massage therapy is an appropriate way to begin to relieve some of the physical and emotional symptoms you or your loved one may be experiencing.

Do you have experience dealing with developmental trauma? Have you already tried massage therapy as a treatment for it?

5 Body-weight Exercises You Can Do Right Now

 

Whether you find yourself on vacation without any exercise equipment or you’re working out at home, body-weight exercises can help you stay on track. Here are five of our favorites for getting your whole body moving.

A few instructions to keep in mind as you do these exercises: For best results, focus on range of motion and slow down the speed of your movements. In addition to strengthening the targeted muscles, these exercises will help get your heart rate up and increase core strength, which makes it possible to function better in daily life. Perform 10 repetitions of each exercise, with minimal rest in between, and repeat the circuit two to three times.

Moving Squat to Balance

Begin with your feet directly under your hips and your core engaged to support your low back. Bend your knees as you move your hips back, keeping your torso as upright as possible; keep your weight on your heels to perform a narrow squat.

Stay in this narrow squat position and step out into a wide squat. Return to the narrow squat. Rise up to standing and focus on contracting your abdominal muscles as you bring your knee up to hip height; aim to keep the hips level. Return to the starting position and repeat on the other side.

Lunge With Rotation

Begin with your feet directly under your hips and your core engaged to support your low back. Step forward with your right leg and bend both knees to sink into a lunge. As you lower down, simultaneously hinge at the hips and reach the left hand to the instep of your front foot and the right arm up toward the sky for the rotation. Be sure to keep your weight in the heel of the front foot and your spine long during the lunge with rotation.

Return to the starting position and repeat on the opposite side. Once you feel confident with the exercise, aim to fluidly connect the lunge with the rotation.

Deadlift With Hip Flexion and Extension

Stand tall with your best posture and slowly sweep one leg forward while keeping the hips level. Pass through center and extend the same leg backward with the hips remaining level. With the back foot lifted or lightly touching the ground (like a kickstand), hinge forward at your hips to slowly lower your chest toward the floor. With the hips level and the spine long, the goal is to lower yourself as far as you can to feel the hamstrings of the standing leg contract. Return to an upright position, place the foot on the floor and repeat on the other side.

Double Push-up to Downward-facing Dog

Start in a plank position with either your knees or your toes on the floor. Scoop your belly away from the floor to set your core. Walk your hands out wide and bend your elbows to perform a wide push-up. At the top of the push-up, walk your hands back under your shoulders and perform a narrow push-up. At the top of the push-up, lift your tailbone to the sky and gently press your chest toward your thighs and move into downward-facing dog, gently pressing your heels toward the floor. Return to the starting position and repeat.

Table Top with Lift and Reach

Begin seated with the knees bent, feet hip-distance apart and positioned close to the hips. Place your hands behind your hips; your fingertips should face your heels or be slightly turned out. As you press through the heels and begin to lift your hips toward the ceiling for the tabletop (with knees directly over the heels and shoulders directly over the hands), lift your right leg and simultaneously reach toward your foot with the opposite hand. Return to the starting position and repeat on the opposite side.

Wellness At Work

 

Discover workday habits that boost your wellness–and can even boost the wellness of your whole organization. Challenge yourself to try one of the healthy habits listed below this month. You might experience better focus, less fatigue, increased productivity, teamwork, collaboration, work-life satisfaction, and a healthier self too!

TRY WALKING MEETINGS

If you can walk while you meet, you can create healthy energy from the movement, as well as fresh inspiration and a new perspective from the change of scenery. Nilofer Merchant, who says in a 3-minute TED Talk, that when executives and employees walk side-by-side, the hierarchical boundaries are virtually eliminated. Good for your body and for business!

TAKE ADVANTAGE OF WORKPLACE FITNESS PROGRAMS

If your workplace offers on-site fitness classes, meditation groups, or stretch breaks, be sure to join the fun! If there are no official programs, start one of your own! Stand at your desk, walk the perimeter of your building once or twice a day, or take stretch breaks with friends. You’ll be amazed at the difference that even a small amount of added daily activity can add to your wellness and daily outlook.

HOST A HEALTHY POTLUCK

Invite your colleagues to bring a healthy dish to share. Before you know it you’ll be swapping recipes–and smiles! If your first potluck is fun, consider doing them more often. When it comes to healthy lunches–the more the merrier!

ENGAGE IN FRIENDLY COMPETITION

If you think fantasy football is fun, try something closer to the real thing! Challenge colleagues to a friendly race, a walkathon to benefit a cause, or even a simple beach ball game. It may feel silly at first but the activity, extra energy, and friendly interaction are well worth the effort!

EXPLORE ERGONOMICS:

Work can be all about repeated tasks–from stacking boxes to typing on a computer. Over time, the repetition can lead to soreness and joint issues. Ergonomics, the study of fitting a job or workspace to a person, can help you arrange your physical workspace in ways that lessens repetitive stress and helps keep your body well.

Start by checking that your desk and chair are a suitable height for you and that your computer and other frequently-used tools are within easy reach. If you’re not sure where to start this article from The Mayo Clinic can get you started.

HELP CREATE A CULTURE OF WELLNESS

If your workplace has a wellness committee, see if you can be a part of it. If not, start the fun on your own. Make it a habit to bring healthy snacks to meetings, take wellness breaks to breathe or meditate, support colleagues when they’re taking great care of their health, and promote opportunities where you or your co-workers can take advantage of a self-care wellness moment. When wellness becomes a regular topic of conversation, it’s easier to collaborate on projects and small changes toward a healthier workspace.

OBSERVE SOS TO STRESS DAY ON JUNE 30TH

In a recent study, 72% of those asked reported experiencing excessive or uncomfortable levels of stress in their daily lives. If you can relate, consider taking this day to learn some new strategies for lowering your stress and boosting your wellness. Start small by reading an article, taking a stress test, or simply unplugging for the day. If you discover something you like, explore it further, experiment with new stress-relief practices (like monthly massages!) and enjoy the physical and emotional benefits.

ESTABLISH HEALTHY WFH HABITS

If working from home allows you a bit more flexibility than working in the office, ask yourself this: are you using that freedom to benefit your wellness or are you actually missing out on wellness opportunities you’d have in a traditional office? The answer might surprise you.

If you find your work-life seeping into your personal life in ways you find taxing, consider setting boundaries and committing to breaks.

Work only in a designated part of your home and make it as ergonomic as possible. Make it a priority to set and stick to your work hours, and include breaks where you get up and move or enjoy healthy snacks in the house. Last, but certainly not least, make it a habit to have social conversations with your colleagues when the opportunity arises. It will help you feel more connected to the people in your work life and support collaboration and teamwork during the day.

SCHEDULE WELLNESS HAPPY HOURS

Whether you come home to a busy family or to the temptation to veg out until bedtime, it can be difficult to find motivation for the wellness activities you enjoy in the hours after work. Scheduling regular workouts, meditation sessions, or a series of massages right after work can help you avoid inertia and get more of the things that make you feel great. Go ahead, book an appointment today. Your body–and your stress level–will thank you!

Change can feel difficult, but remember, you don’t have to do it alone. You have friends, colleagues and wellness pros, like your massage therapist, who are interested in wellness too. Talk with them about steps you’d like to take toward wellness. Make plans together and share your results. It’s so much more fun with a friend–or even a team–to celebrate the wins along the way. Sharing this article can be a great way to get the conversation going.

How to Eat to Live to 100

 

Living a long, healthy life is at the top of most people’s wish list. But just how do you get there?

Eat beans. People in the blue zones eat beans regularly -- at least a half cup every day. Beans (such as black, garbanzo, and white) are an inexpensive source of plant-based protein and they’re loaded with fiber, a nutrient that’s linked to lower risk of disease and good for gut health.

Include cruciferous veggies. Broccoli, cauliflower, and cabbage all contain natural compounds that are good for your heart and help ward off some kinds of cancer.

Snack on nuts. The blue zone centenarians eat about 2 ounces of nuts a day -- that’s roughly two small handfuls. You can vary the kind you eat (such as pistachios, walnuts, and almonds) to get the array of benefits. Peanuts are an especially economical choice.

Drink mostly water. Though people in the blue zones also drink beverages like tea and coffee, most of your hydration should come from water. Beverages like soda are the No. 1 source of added sugar for most adults -- and most sugary drinks are void of other nutrients anyway. Although red wine is popular in some blue zones, the authors note you shouldn’t start drinking it if you don’t already.

Get less sugar. People in the blue zones eat just a fifth of the added sugar we eat in North America. Instead of having sugary foods and drinks throughout the day, they tend to eat sugar “intentionally” for special occasions.

Make more meatless meals. In blue zones, meat isn’t the centerpiece of the meal. It’s more of a side dish or a way to boost flavor in recipes. ​Their meals are mostly plant-based, and beans are often the main protein source (or tofu in Okinawa, Japan).

Show gratitude and eat with loved ones. Take a moment to show gratitude before a meal -- and ideally, enjoy your meals in the company of family and friends.