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Is Your Gut Leaking?
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I have spent a lot of time these past several weeks highlighting the importance of the digestive tract. I talked about how we need adequate enzymes to breakdown and digest our food, a healthy gut microbiome to absorb nutrients and support our immune system, and how we can nurture the bacteria in our gut by eating a high fiber, nutrient-rich, diverse diet. 

The wall of your intestine provides a unique barrier between the inside world of your body and the outside. This lining is responsible for allowing nutrients to be absorbed into your body while keeping unwanted substances like toxins and microorganisms out. Maintaining the integrity of the gut wall is crucial. 

Although this intestinal barrier is not fragile, it is only 1 cell thick. These cells stand side by side and are held tightly together by what is known as “tight junctions.” It is through these tight junctions that substances flow into and out of the body. They are very selective about what passes between the cells allowing vitamins, minerals, and digested food to freely pass through while keeping foreign invaders out. 

However, these tight junctions can break down and allow harmful substances to leak through and invade our bodies. This is a condition called intestinal permeability or leaky gut. Additionally, a leaky gut is also associated with inflammation in the intestinal wall which can prevent the absorption of needed nutrients. The result is a double whammy. The good can’t be absorbed while the bad flow right on through. The outcome can spark low-grade systemic inflammation, inflammatory diseases, and metabolic disorders.

What Causes Leaky Gut?

There are several factors that may contribute to increased intestinal permeability:

  • Antibiotic use
  • Medications such as NSAID, aspirin, steroids, stomach acid-reducing drugs
  • Chronic or excessive stress
  • Excessive alcohol consumption
  • An imbalance of the gut microflora
  • Environmental toxins
  • A poor diet low in fiber and high in processed carbohydrates
  • Nutrient deficiencies such as vitamins A and D
  • Food additives 

Leaky gut is most readily associated with the signs and symptoms of irritable bowel syndrome, such as constipation, bloating, diarrhea, indigestion, nausea, gas, or cramping.

However, if a leaky gut continues, it can lead to other health conditions such as:

  • Cognitive issues like memory problems or brain fog
  • Fatigue
  • Headaches
  • Mood swings
  • Joint and/or muscle pain
  • Food sensitivities
  • Skin conditions
  • Autoimmune conditions

Tightening Up Those Leaky Junctions 

The 5 -R approach developed by the Institute of Functional Medicine is commonly used to treat leaky gut syndrome and heal the digestive tract. The approach involves the following steps:

  1. Remove anything that could be irritating your gut: alcohol, caffeine, processed foods, foods that you may have an intolerance or sensitivity to such as gluten or dairy.
  2. Replace essential nutrients that support digestive health and consider taking a digestive enzyme to support the optimal breakdown of food.
  3. Repopulate the gut microflora with prebiotic and probiotic foods. Prebiotic foods such as onions, garlic, leeks nourish the beneficial gut microflora and probiotic foods such as yogurt, sauerkraut, kimchi, and kombucha can help replenish the beneficial bacteria.
  4. Repair by supplying nutrients that help promote the healing of the gut. Focus on foods rich in vitamins A, C, D, E, and zinc as well as amino acids. Bone broth is an excellent source of amino acids. Certain supplements that contain L-glutamine, collagen, aloe vera, marshmallow, or slippery elm are helpful for healing the gut lining as well.
  5. Rebalance your life through stress management, restorative sleep, revitalizing exercise, and practicing self-love and gratitude. 

 

When left unchecked, leaky gut syndrome can negatively affect every aspect of your health. Poor nutrient absorption and chronic inflammation can be the fuel that fires many diseases. 

Do you suffer from digestive issues but are confused about where to begin to improve your gut health? 

Are you curious about the health of your microbiome?

Do you have signs and symptoms of a leaky gut?

Constipation, gas, bloating and indigestion may seem like merely an annoyance, but they are clear signs and symptoms of an unhealthy gut.  If left unchecked, it can lead to a variety of serious health issues. 

This is where I can help!  Through specific testing and diet and lifestyle analysis, we can get a peek into what is going on deep in the digestive tract and develop a personalized gut healing protocol to reduce the chance a small digestive annoyance becomes a major health problem.

Click here to schedule a Free 15-minute consult to learn more about how to heal your gut.

 

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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