The gut is the cornerstone of our health with the responsibility of nutrient absorption, vitamin and neurotransmitter production, and maintenance of a protective barrier between the environment and your body. It does these essential tasks through a robust and diverse gut microbiome. Infections or imbalances in the gut lead to a stressed body susceptible to physical (e.g. weight gain, blood sugar and hormone imbalances) and neurological disorders (e.g. anxiety and brain fog). A damaged gut barrier (A.K.A. leaky gut) can result in toxins leaking into your blood that create inflammation, and can lead to autoimmune disease. Learn how good gut health can be achieved through mindful eating; an anti-inflammatory, nutrient-dense diet; adequate sleep; reduced toxin exposure; and exercise.
Everyone recognizes that we need to have a well-functioning immune system to improve our ability to fight the coronavirus (SARS-CoV-2), but little discussion has occurred on the role of good gut health in this pandemic. Over 75% of our immune system is housed in our gut with a network of lymphatic tissue and trillions of microbes that protect us from environmental invaders. Research indicates the more diverse our gut microbiome, the better our immune system functions and the less likely we are to have chronic diseases, such as diabetes and heart disease, neurological disorders, or autoimmune disease. All of this maladies can be related to imbalances in the gut microbiome [1][2][3][4]. In addition, our gut lining functions as a barrier to protect our body from the environment; however, if this lining is compromised (a.k.a leaky gut), then toxins, pathogens, and undigested food can leak into surrounding tissue and trigger local or systematic inflammation. If this becomes chronic inflammation, then we may have abnormal functioning of the immune system, which can jeopardize our health and result in autoimmune disease [5] or metabolic syndrome [6]. This intestinal permeability can also lead to changes in our gut microbiome, which again is the cornerstone to a healthy immune system.
Good gut health may prevent a cytokine storm
One of the major causes of death from COVID-19 is due to a rampant immune response—a cytokine storm [7][8]. With a typical infection signaling molecules, called cytokines, are released to coordinate the complex response of the immune system. This response includes a fight against invaders through the release of cytotoxins and the production of antibodies to neutralize any enemies that return in the future. However, in an aberrant immune response, a cytokine storm can result in our immune system destroying its own tissue, which can lead to death. Research has shown that a healthy gut microbiome plays an important role in modulating the immune response and the release of cytokines through the production of short-chain fatty acids [9]. Thus, it is logical to assume that good gut health may improve our outcome if infected by the coronavirus (SARS-CoV-2).
The gut is a target for the coronavirus (SARS-CoV-2)
Good gut health is important not only for an optimal immune system, but also as a blockade to the virus entering the body. Like the lungs, the gut is a target for the virus. The lungs, stomach, and small intestine all have cells covered with ACE-2 receptors that this virus can bind to and use as a pathway to invade the body [10]. Stomach acid is often thought to be one of the first lines of defense for harmful microbes; however, if your stomach acid is reduced (common when we are stressed out!), then these normal protections may not be able to kill harmful microorganisms [11]. And, if you have intestinal permeability, then the virus may enter the body even more easily through vulnerabilities in the gut’s protective layer as suggested by gastroenterologist Ken Brown during a March 2020 podcast. He also stated that 30% to 40% of people with the COVID-19 infection have contracted it through their gut. Once the virus has infected your digestive system it is likely to take longer to clear than the respiratory tract [12]. As a consequence, people may remain contagious longer than previously thought through an oral-fecal route.
I grew up in a big, crazy family with three older brothers and plenty of chaos. But at dinner time, my mother would have us sit at the table together, say a prayer, and advise us to chew our food (no inhaling!). If we went back to these basics from our childhood, then we would be on our way to better digestion.
Too many people spend their meals in front of a screen, sitting in a car, or rushing out the door. If we slow down and mindfully approach meals, we take a great first step to better digestion, which will translate into improved overall health and better nutrient absorption.
People have been eating mindfully for millennia. Some might say a simple prayer before the meal. Others may take a moment to practice gratitude for the people in their lives or for the food on the table. Some might just take a few minutes to sit quietly and breathe. These small gestures help get our bodies into a relaxed state and prime it for proper digestion by moving us from the sympathetic nervous system, which is known for our “fight, flight, or freeze” responses, to the parasympathetic system known for “rest and digest”.
Health coaching is now recognized as the foremost way to improve the future of healthcare and reverse chronic disease [1][2]. Respected medical institutions like Mayo Clinic get it; they now include coaches as an essential component of their care team. So why all the buzz?
Toxins lead to an overburdened body with the inability to regulate hormones. Detoxification is key to destress the body to correct hormonal imbalances.
