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A Guide to Leaky Gut Syndrome and How to Heal It Naturally

A Guide to Leaky Gut Syndrome and How to Heal It Naturally

What do you think when you hear the term “leaky gut?” While most natural and alternative healthcare practitioners will understand it to mean increased intestinal permeability, the average person – and even many conventional physicians – may not. While there still exists some debate surrounding the recognition of leaky gut syndrome as a true medical condition, the host of gastrointestinal and non-GI symptoms that are attributed to it are certainly cause for further study.

What Is Leaky Gut?

Leaky gut syndrome is believed to be the result of damage to your intestinal lining, which makes it less capable of protecting your body’s internal environment and filtering vital nutrients and other biological substances – both good and bad. When the small intestine is not bound by tight junctions, antigens and other biological substances from undigested proteins and fats to bacteria can pass (or “leak”) through it and into your bloodstream. The lining of the small intestine is only one cell deep, so when it is compromised, the toxins, microbes, and undigested food particles in your gut have complete, unregulated access to your bloodstream and, subsequently, your immune system.

“All Disease Begins in the Gut”

Hippocrates, who is often touted as the father of modern medicine, is reported to have said that “all disease begins in the gut,” and modern research has now shown that he was correct in his premise.  I see it in my practice every day: poor gut health leads to many more symptoms and underlying problems than those you might presume, and having a “leaky gut” causes more than just the expected GI symptoms. Leaky gut triggers an inflammatory autoimmune response throughout your body which lead can to many more common health concerns. We have seen dozens of these labs in my practice, and the correlation between labs that suggest severe leaky gut/increased intestinal permeability and autoimmune conditions like celiac, rheumatoid arthritis (RA), lupus, Crohn’s, and others is very strong. Other well-documented diseases and health issues that can arise from having a permeable gut include allergies, asthma, autism, eczema and psoriasis, type 1 diabetes, IBD, food sensitivities, thyroid issues, and much more.

What Causes Leaky Gut Syndrome?

So what causes leaky gut? In seeing hundreds of patients each year, I have come to the conclusion there are five main contributors to poor gut health.

1. Chronic Stress

The first contributor to poor gut health starts with ill-managed and chronic stress, which manifests in increased or severely suppressed cortisol.  Increased catecholamines (a type of neurotransmitter) from stress also play a role in breaking down mucosal lining, which can be found all along your digestive tract from your esophagus (esophageal mucosa) to your intestine (intestinal mucosa).

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2. Medication

The second contributors that will disrupt your gut health are pharmaceuticals and common medications like antibiotics, antacids, and corticosteroids. Prescription and over-the-counter drugs are not targeted meaning that when you take these medications, they don’t just work on the intended target; they will also impact the good (we experience and generally accept this in the abundance of side effects of the medications we take). Antibiotics, one of the most commonly prescribed medications today, for instance, are known to destroy the beneficial bacteria in your gut and can cause a variety of other health issues. Even common nonsteroidal anti-inflammatory drugs (NSAIDS) like acetaminophen and ibuprofen don’t come without risks, which is why it’s best to always consult with your doctor for guidance on medication and look to a healthy lifestyle and natural remedies as your first line of defense.

3. Infection

A third common cause of leaky gut is parasitic, bacterial, and fungal infections. In my practice, we can and commonly do run the GI Maps or Bio-Health 401H panel to screen for these common gut infections, and get you back on the path to health if an infection is identified.

4. Hormonal Imbalance

The fourth contributor to leaky gut syndrome is hormonal issues.  A poorly functioning thyroid, sustained elevation of cortisol levels, too much or too little of hormones like estradiol, testosterone, and progesterone can all impact and damage the lining of your intestine making it permeable for antigens.

5. Poor Diet

The fifth and probably most prominent contributor to poor gut health and syndromes like leaky gut is also the most avoidable: poor diet.  Poor nutrition plays an essential role in the deterioration of your gut’s microbiome. Many of the prime examples of foods and drinks that will harm your gut are staples of the North American diet: alcohol, gluten containing products (like bread, bagels, and cereal), dairy, overly processed foods, refined sugars, and the poor quality and unhealthy oils and trans fats used in many of the foods offered in fast food restaurants.

How to Heal Your Gut Naturally

While it is important to understand what leaky gut and intestinal permeability means and to examine its root causes, even more critical is learning how to heal your gut naturally.  For the purposes of this article, we will focus on food as medicine as I believe a great deal of improvement can come from your diet and nutrition alone. Just as important as knowing what not to eat is knowing what foods promote gut health. These are some easy lifestyle and diet changes that anyone can make.

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Top 5 Foods for Leaky Gut Syndrome

In addition to eating a healthy diet that is low in processed foods and high in whole foods, there are some foods that I recommend to patients who are looking to heal their gut and support overall gut health.

Bone Broth

One food product that is excellent for healing the gut is bone broth. It contains both proline and glycine (amino acids that can help heal your damaged cell walls) as well as collagen which is great at “holding the body together,” so to speak. Collagen is found in some of the most important structural elements of the body from bones to tendons to joints. While simple to make, bone broth requires the right ingredients and a lot of time. While many people regularly make bone broth at home, there are also a growing number of distributors across the United States and Canada that will ship bone broth to your front door.

Fermented Foods

Another very helpful food in promoting gut health is fermented vegetables. They contain natural probiotics and organic acids that help balance intestinal pH. Fermented vegetables are a long-standing culinary tradition in many cultures. While the Germans are known for their sauerkraut (fermented cabbage), Korea is known for kimchi (made from a variety of fermented vegetables and spices) and Russia for kvass (a fermented grain beverage). Whether you grew up with fermented vegetables as a common side dish or not, including them in your diet can do wonders for your intestinal health. While fermented vegetables pack the extra healthy punch of natural probiotics, a point worth mentioning is that good old steamed vegetables and fruits are also helpful in healing a severe leaky gut.

Cultured Dairy

This gut-healthy food is a staple in my family’s home and contains both short-chain fatty acids (SCFAs) and probiotics: cultured dairy. I know, first I mention dairy as a common dietary cause behind poor gut health, and now I tell you it’s a good choice for your overall gut health. While many people are sensitive to dairy in its most common forms (think a big glass of milk or cheese on your pizza), cultured dairy products impact the body differently. Some examples of healthy cultured dairy products include kefir, high-quality strained yogurts, and even butter made from grass-fed milk. These healthy options may not always taste the best when compared to their sugary counterparts like flavored yogurts and ice cream, but they are excellent for your gut health.

Sprouted Seeds

Another food category that is beneficial for your gut is sprouted seeds, which are seeds that have been allowed to germinate, a natural process that reduces anti-nutritional compounds in the seed. Sprouted flaxseeds, chia seeds, and hemp seeds are among those I recommend. These sprouted seeds are great sources of fiber and other nutrients that promote the growth of beneficial bacteria.

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Coconut Oil

I also recommend introducing select medium-chain fatty acids (MCFA) like unrefined coconut oil into your kitchen and diet. I enjoy it with my morning tea and as a cooking oil. Coconut oil is easier to digest than other fats (due to its structure) so this makes it easier on your digestive system.

The Bottom Line for Your Gut Health

While you don’t have to eat all of these gut-healthy foods every day to reap the benefits, try combining them to get as many as possible. For example, mixing coconut oil and kefir gets you your probiotics and your healthy fats in one tasty snack.  These foods will help you optimize your gut flora and heal the damage that has been done to your intestine over the years. If you suffer from any symptoms or illnesses associated with leaky gut, I strongly urge you to start with simple diet changes so you can begin your journey back to health and vitality.

Mike, FDN, PT

www.mikedaciuk.com

info@mikedaciuk.com

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About the Author:

After completing his Degree at Ryerson University and spending 15 years in Corporate, he graduated from the Functional Diagnostic Nutrition program in California and is now the CEO of Interactive Body Balance where he oversees a vibrant functional medicine health practice. Transitioning from Corporate to the entrepreneurial paradigm has involved seeing patients and clients via the conventional method but also virtually. He has authored the popular self-help book titled “The Transformation From Within” and the Functional Medicine Book ” How To Restore Your Health”, hosts the highly ranked ITunes Podcast called Interactive Body Balance, is creating multiple online health courses while also presenting to audiences around the world.

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on July 3, 2020

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words—many times your parents
  • Thoughts you have created based on your own or other peoples’ expectations
  • Comparing yourself to other people, including those in the media
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future—in the world of “what ifs.”

The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

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3. The Reactor or Troublemaker

This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

This person can be set off by words or feelings and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity, and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind.

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

1. For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

2. For the Worrier

Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

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Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

3. For the Troublemaker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

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One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

Master your mind and stop the Reactor from bringing stress to you and your relationships!

4. For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon
  • Shut down your thinking
  • Calm your feelings
  • Simply focus on the present moment

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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