Your PCOS Coach is about to weigh in on how gut health may actually link with PCOS & hormones! More specifically: the detrimental effects of antibiotics and antacids on digestion and gut health, and how they can hinder nutrient absorption which causes a chain reaction of effects leading to hormonal disruptions…
The hormone connection: Gut health plays a significant role in influencing reproductive hormones. The gut and reproductive system are intricately connected through a complex communication network known as the gut-brain-axis. The gut microbiome plays a vital role in metabolizing estrogen. Imbalances in gut bacteria can lead to an inefficient breakdown and elimination of estrogen from the body. This can result in an accumulation of estrogen, known as estrogen dominance, which may contribute to hormonal imbalances, PCOS and endometriosis.
Gut health also influences insulin sensitivity and blood sugar regulation, which are crucial for maintaining hormonal balance. Insulin resistance can lead to imbalances in sex hormones, such as increased androgen levels, which are common in conditions like PCOS.
Stick around ‘til the end for super actionable lifestyle tips for improving gut health & why probiotic supplements aren’t always the answer. Okay lets dive in!
Lets start with Antibiotics and Gut Bacteria Balance:
When it comes to maintaining a healthy gut, the delicate balance of beneficial bacteria is crucial. Antibiotics, while necessary at times to combat infections, can also inadvertently disrupt this balance. They not only target harmful bacteria but can also affect the beneficial microbes residing in our gut.
Take a strong antibiotic or take it multiple times throughout the year and you’re very likely to end up with a gut microbiome that looks more like a desert…
Then what can happen is a proliferation of bad bacteria that continually make you sick. Think: recurring UTI’s, unending flu’s, allergies, abdominal pain etc. Even if you don’t continually get sick, you still end up with a sparsely populated gut microbiome. This imbalance can lead to digestive distress, weakened immunity, and compromised nutrient absorption.
Then we have Antacids and Impaired Digestion:
Antacids, often used to alleviate symptoms of indigestion and acid reflux, can have unintended consequences. They work by reducing stomach acid, which can hinder proper digestion and nutrient absorption. Inadequate stomach acid impairs the breakdown of food, leading to bloating, gas, and a host of digestive issues. Moreover, when food isn't properly digested, it can contribute to conditions like leaky gut syndrome.
Now here’s a plot twist for ya: Most people experiencing acid reflux and indigestion are actually experiencing symptoms of LOW stomach acid… *gasp*…could that possibly be true?? Then why are you feeling acid burning your throat???
It’s actually kinda simple when broken down. You eat some super yummy food. That food should be broken down quickly by aggressive stomach acids and move through your digestive system. Instead, it sits there in mediocre stomach acid for a while, creating gas bubbles as it essentially begins to ferment. Those bubbles then do what bubbles do, rising up and carrying small amounts of stomach acid with them, causing your esophagus & throat to burn.
Action Step: So basically if you’re experiencing acid reflux, don’t become dependent on antacids that only further neutralize the stomach acid and perpetuate the issue. Get yourself a digestive enzyme supplement to take with your next meal & get that food processed and moved on quickly.
Actionable Steps
Opt for Functional Probiotics: Introduce probiotic-rich foods such as Greek yogurt, Miso, sauerkraut, kefir, or kimchi into your diet. These foods contain beneficial bacteria that can help restore the balance in your gut. Everyone’s gut needs are different, so vary your choices & try a few different options until you find something that you enjoy & makes you feel good!
Prebiotic Power: Prebiotics provide nourishment for the healthy bacteria in your gut, aiding in their growth and proliferation. Include prebiotic foods like garlic, onions, bananas, asparagus, almonds, cabbage, apple, mushrooms, barley and oats on a daily basis.
Embrace Fiber: Incorporate a variety of fiber-rich foods into your diet, including fruits, vegetables, whole grains, and legumes. Fiber promotes healthy digestion and acts as a fuel source for beneficial gut bacteria. Bonus: it keeps you feeling full for longer & it helps form healthy 💩!
Mindful Eating: Nobody wants to hear this, but actually just hear me out. Practice mindful eating habits, such as chewing your food thoroughly, eating in a relaxed environment, and savoring each bite. This supports the digestive process by ensuring proper breakdown and absorption of nutrients. Your stomach doesn’t have teeth! So the smaller you can break down the particles by chewing, the more nutrients your body is able to extract. Let’s be real, when you’re scrolling on your phone while eating, chances are you’re shoveling food in and swallowing after 2 or 3 chews… Chewing mindfully really does make a difference. Put down your fork between bites!
Reduce Stress: Yeah, another one you don’t want to hear about because it’s hard! Chronic stress can adversely affect your gut health. Incorporate stress management techniques into your routine, such as mindfulness, meditation, deep breathing exercises, yoga, or walking. Engaging in activities that bring you joy and relaxation will improve your gut health. You can only truly digest your food and absorb nutrients when your body is calm and relaxed.
Consider Digestive Enzymes: And again for the people in the back, if you struggle with digestive issues, incorporating digestive enzyme supplements under the guidance of a healthcare professional can support proper digestion and nutrient absorption.
Notice Probiotic Supplements aren’t on that list?
Nah, I didn’t forget. It’s just that probiotic supplements are all over social media and everyone is trying to get you to but theirs. The truth is that even if you take “the best” probiotic supplement, if you’re omitting the lifestyle habits we just went over, you aren’t going to get the results.
And I have a problem with Probiotic Supplements:
There freaking $$$
How do I know if they have in what they say they do?
The reality is we live in a hot country where all our supplements are imported. I don’t know of supplement companies sending goods here in refrigerated containers, do you? Oh and have you ever walked in a regular container in the middle of the day? Yeah its really damn hot in there… The probiotics that come here have spent days on a ship, in a container, under the blazing sun. Probiotics don’t like heat! Even the shelf stable ones shouldn’t be exposed to intense heat. But they might be. You might be thinking “wait Zoé, doesn’t Kalá sell probiotics??” Yeah we do. We import our probiotics via airfreight, which gives us the best chance at avoiding the heat damage. Does that guarantee anything? Nope. But hey, we tried! So long story short, I’m not saying Probiotic Supplements are bad. Not at all! But in the circumstances, I think we need to move away from the comfortable “quick fix” of popping a capsule and take the lifestyle measures to cultivate a truly healthy gut. Some people with really poor gut health might still want to take a supplement. Go right ahead! Opt for a broad spectrum one with a range of bacterial families & always take it with food. But whatever you do, don’t overlook the lifestyle components above. That’s your gut health foundation.
Remember, healing and nurturing your gut is a journey that requires consistency and patience. By adopting these holistic approaches, you can promote a healthy gut microbiome, enhance digestion, and support optimal nutrient absorption. If you're seeking personalized guidance or further support in optimizing your gut health and overall well-being, don't hesitate to reach out. We are here to support you every step of the way. Wishing you a vibrant and nourished gut!
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