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Gut Health: What It Is, Why It Matters, And How To Improve It

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Health, Nutrition, Supplements, Natural health, Holistic health, Chiropractic, Project Chiro

November 19, 2024

By Dr. Chris Weilandich, DC, LAT

You may have heard that gut health is crucial for your well-being, but what does that really mean? Your gut, also known as your gastrointestinal (GI) system, is not just responsible for digesting food. It’s a powerhouse that influences everything from your immune system to your mood and even your stress levels. Let’s break down the connection between gut health and overall wellness and how a simple test can help you understand your gut better and ultimately feel better.

What Is the Gut, and Why Is It Important?

The gut is made up of several organs: the stomach, small intestine, large intestine, and rectum. Its main job is to break down food so your body can absorb essential nutrients, like vitamins and minerals. But the gut is involved in much more than just digestion.

Digestion and Nutrient Absorption
First, let’s talk about digestion. When you eat, your stomach breaks down food into smaller components. The small intestine then absorbs nutrients like proteins, fats, and carbohydrates, which your body needs to function. If your gut isn’t healthy, this process can go awry, leading to poor nutrient absorption and digestive discomfort like bloating, gas, or irregular bowel movements (Mayer, 2011).

Immune Function
Did you know that about 70% of your immune system lives in your gut? Your gut microbiome—a community of bacteria, fungi, and other microbes—plays a key role in protecting you from harmful invaders like bacteria and viruses. A balanced microbiome helps your immune system recognize threats and fight off infections (Zhang et al., 2020). When your gut microbiome is off balance, it can lead to inflammation and a weakened immune system.

Mood and Mental Health
Your gut is often called the “second brain” because it produces neurotransmitters that regulate mood, including serotonin, which is known as the “feel-good” hormone. In fact, around 90% of serotonin is produced in the gut (Carabotti et al., 2015). That’s why gut health is so closely linked to mental health. An unhealthy gut can contribute to issues like anxiety, depression, and even stress-related disorders (Kelly et al., 2016). If your gut is out of balance, it might be affecting how you feel emotionally.

Stress and Gut Health
There’s a strong connection between gut health and how we handle stress. Chronic stress can disrupt the gut microbiome, leading to digestive problems like bloating or diarrhea (Bercik et al., 2011). On the flip side, an imbalanced gut can make you more susceptible to stress and anxiety. The good news is that by improving gut health, you can improve your body’s ability to manage stress.

Systemic Inflammation
Chronic inflammation is linked to many health problems, including heart disease, diabetes, and even some cancers. The gut plays a central role in regulating inflammation. A balanced microbiome helps keep inflammation in check, while an imbalance can increase it, leading to health issues over time (Sharma et al., 2019). When your gut is healthy, it helps prevent systemic inflammation and supports your overall health.

The Thorne Gut Health Test: A Step Toward Better Gut Health

So, how can you tell if your gut is healthy? That’s where the Thorne Gut Health Test comes in. This test analyzes your gut microbiome and gives you detailed insights into what’s going on in your digestive system. The test uses a stool sample to evaluate the balance of bacteria, fungi, and other microbes in your gut.

The results of the Thorne Gut Health Test can help you understand several key areas:

  • Gut Microbiome Diversity: It looks at the variety of bacteria in your gut. A diverse microbiome is a sign of a healthy gut.
  • Harmful Bacteria or Fungi: It can identify harmful microbes that may be causing digestive discomfort or contributing to inflammation.
  • Immune System Function: The test can give you insights into how well your gut is supporting your immune system.

How the Thorne Gut Health Test Can Help Improve Your Health

Once you’ve received your test results, you’ll have a clearer picture of what’s happening inside your gut. With this information, you can make targeted changes to improve your gut health, which can lead to better overall health.

1. Tailored Dietary Changes
If your results show an imbalance in your gut, the first step is usually dietary changes. For instance, if you have a lack of beneficial bacteria, you may be advised to eat more fiber-rich foods like fruits, vegetables, and whole grains. If harmful bacteria are present, you might be encouraged to eat more fermented foods like yogurt, kefir, or kimchi, which contain beneficial probiotics that support gut health (Mack et al., 2018).

2. Supplements
Based on your test results, the Thorne Gut Health Test may recommend specific probiotics, prebiotics, or other supplements to support gut balance. For example, if you have an overgrowth of harmful bacteria or yeast, you might benefit from antimicrobial or antifungal supplements to restore balance.

3. Immune System Support
Because a healthy gut supports a strong immune system, improving your gut health can help you better fight off infections and reduce inflammation throughout your body. The Thorne Gut Health Test can give you insights into how to best support your immune function through dietary and lifestyle changes.

4. Stress and Mood Management
Improving your gut health can also help improve your body’s ability to handle stress. A balanced gut can support the production of mood-regulating neurotransmitters like serotonin, making it easier to manage stress and feel emotionally balanced. If the test shows a disruption in the gut-brain axis, it could be the first step in improving your mental health (Rea et al., 2016).

The Bottom Line

Gut health is more than just digestion—it’s central to your immune system, mood, stress management, and overall well-being. The Thorne Gut Health Test offers an easy way to understand the balance of microbes in your gut and how they might be affecting your health. Armed with this information, you can make informed choices about your diet and lifestyle to restore balance and improve your gut health. Your gut is powerful! Taking care of it can make a world of difference in how you feel, inside and out! So, what are you waiting for? Start your gut health journey today with the Thorne Gut Health Test!

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References:

  • Mayer, E. A. (2011). Gut feelings: The emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12(8), 453–466.
  • Zhang, Z., et al. (2020). Gut microbiome and immune responses in health and disease. Journal of Immunology Research, 2020, 8971356.
  • Carabotti, M., et al. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209.
  • Kelly, J. R., et al. (2016). The role of the gut microbiome in the development of stress-related psychiatric disorders. Current Neuropharmacology, 14(6), 788–799.
  • Bercik, P., et al. (2011). The relationship between gut microbiota and the brain. Nature Reviews Gastroenterology & Hepatology, 9(9), 556–561.
  • Sharma, V., et al. (2019). Gut microbiota and systemic inflammation: Role in cardiovascular disease. Journal of Clinical Medicine, 8(6), 832.
  • Mack, D. R., et al. (2018). Probiotics and gut health. Gut Microbes, 9(1), 1–10.
  • Rea, K., et al. (2016). Microbiota-gut-brain axis: Insights into the role of gut bacteria in neuropsychology. Journal of Psychology, 24(4), 402-411.

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Vitamin D, Health, Nutrition, Supplements, Natural health, Holistic health, Chiropractic, Project Chiro

The Power of Vitamin D: Your Secret to Feeling Great!

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November 12, 2024

By Dr. Chris Weilandich, DC, LAT

Hey there, health warriors! Are you ready to learn and unlock the amazing benefits of a vitamin that does wonders for your body? Let’s talk about Vitamin D, one of the most important nutrients your body needs to stay strong, healthy, and full of energy.

What Is Vitamin D?

Vitamin D is sometimes called the “sunshine vitamin” because your body makes it when exposed to sunlight. Yep, you can actually “soak it up” by spending time outside! But don’t worry, even if you’re inside a lot, you can still get it from food or supplements. It’s a fat-soluble vitamin, which means it can stick around in your body for a long time, ready to do its job!

The Two Main Forms of Vitamin D

Vitamin D comes in two primary forms that work in different ways within your body:

  1. Vitamin D2 (ergocalciferol): This form of vitamin D is found in certain plant-based foods like mushrooms and fortified foods. It’s also available in supplements. While vitamin D2 can help increase your vitamin D levels, it’s not as effective as vitamin D3.
  2. Vitamin D3 (cholecalciferol): This is the most important form and the one your body makes naturally when your skin is exposed to sunlight. It’s also found in some animal-based foods like fatty fish, egg yolks, and fortified milk. Vitamin D3 is more potent and stays in your system longer than D2.

How Does Your Body Make Vitamin D?

Your body has a superpower—it can make vitamin D on its own when your skin is exposed to sunlight. Here’s how it works:

  1. UVB Radiation: When you’re outside and the sun’s ultraviolet B (UVB) rays hit your skin, it triggers the production of vitamin D.
  2. Skin to Liver: Once produced in the skin, vitamin D enters your bloodstream and travels to your liver.
  3. Activation in the Kidneys: The liver turns vitamin D into a form called 25-hydroxyvitamin D, which is then processed by your kidneys into the active form—calcitriol. This is the form your body uses to do its work!

Why Is Vitamin D Important?

Vitamin D helps your body in lots of big ways. It’s like a helper that makes sure everything works right!

Strong Bones and Teeth: Vitamin D helps your body absorb calcium, which is super important for strong bones and teeth. Without enough vitamin D, your bones can become weak, and you might feel achy.

Supports Your Immune System: Did you know that vitamin D helps your body fight off sickness? It supports your immune system, so you’re less likely to catch a cold or other bugs. It’s like having a little bodyguard inside you!

Boosts Mood and Energy: Ever notice that when it’s sunny outside, you feel happy and energized? That’s because sunlight helps your body make more vitamin D! It can even help fight off feelings of sadness and tiredness, so you feel more positive and ready to take on the day.

Helps Muscle Function: Vitamin D is also good for your muscles. It helps them move and function properly, so you can run, jump, and play without feeling weak or sore.

Supports Heart Health: Vitamin D helps regulate blood pressure and reduces inflammation, which is good for your heart. Some studies suggest that vitamin D can even help lower the risk of heart disease.

Improves Insulin Sensitivity: Vitamin D plays a role in how your body uses insulin, which helps control blood sugar levels. Getting enough vitamin D might help reduce the risk of developing type 2 diabetes.

Promotes Healthy Pregnancy: For expecting moms, vitamin D is crucial for a healthy pregnancy. It supports both the mother’s and baby’s health, helping with bone development and reducing the risk of complications like preeclampsia.

Reduces the Risk of Chronic Diseases: Research suggests that having enough vitamin D can lower the risk of developing chronic conditions like multiple sclerosis (MS), rheumatoid arthritis, and certain types of cancer, including breast and colon cancer.

Vitamin D really is a powerhouse nutrient, helping so many parts of your body function properly!

Why Do You Need Vitamin D?

Most of us don’t get enough vitamin D, especially during the colder months when we spend less time in the sun. If you live in a place where it’s cloudy a lot or you stay indoors, you might need to pay special attention to your vitamin D levels.

If your vitamin D levels are too low, you may feel more tired, become sick more often, or even experience bone pain or muscle weakness. In the long term, a deficiency can increase your risk of developing serious health conditions like osteoporosis (weak bones), heart disease, diabetes, or even some cancers.

By ensuring you get enough vitamin D, you’ll be supporting your immune system, boosting your mood, strengthening your bones, and protecting your long-term health.

So, if you think you’re not getting enough vitamin D from the sun, food, or lifestyle, it might be time to talk to Dr. Chris. He can help you figure out if you need a supplement or some extra sunshine to keep you feeling your best!

Why You Might Not Be Getting Enough Vitamin D?

There are a lot of factors that can make it harder to get enough. Here are a few factors that could be preventing you from getting enough vitamin D:

Sunlight Isn’t Always Enough: Even though sunlight is a natural source of vitamin D, many of us don’t get enough exposure. If you live in a place where it’s cloudy or rainy a lot, or you spend most of your time indoors, you might not get enough sun to produce the vitamin D your body needs. In winter months, when the days are shorter, it’s even harder to get enough sunlight. So, even though the sun is your body’s natural source, it’s not always the most reliable option!

If You Have Darker Skin: People with darker skin have more melanin, which can reduce the skin’s ability to produce vitamin D from sunlight. If you have darker skin, you might need more time in the sun to get the same amount of vitamin D as someone with lighter skin.

Age Affects Vitamin D Production: As we get older, our skin becomes less efficient at producing vitamin D from sunlight. Older adults may need to be more mindful about getting enough vitamin D from food or supplements to support their bone and muscle health.

Health Conditions Can Lower Your Levels: Some health conditions like obesity, Crohn’s disease, celiac disease, or kidney problems can make it harder for your body to absorb or process vitamin D properly. If you have any of these conditions, you may need more vitamin D than the average person.

You’re Stuck Inside a Lot: Many of us work indoors at desks or spend lots of time sitting in front of screens, which means we’re not getting the sunlight we need to produce vitamin D. If you’re busy with school or work, you might not have the time to get outside during peak sunlight hours, leaving you at risk of vitamin D deficiency.

Diet Might Not Be Enough: Even though some foods are rich in vitamin D (like fatty fish, eggs, and fortified milk), it’s hard to get enough vitamin D just from food alone. Unless you’re eating large portions of vitamin D-rich foods every day, you may still be falling short. Plus, some people avoid these foods due to dietary preferences or allergies, which can further increase the need for supplements.

Vitamin D Deficiency Is Common: According to recent studies, many people worldwide don’t get enough vitamin D. In fact, some studies estimate that about 1 billion people globally are vitamin D deficient or insufficient. And since vitamin D is so important for your health, it’s a good idea to be proactive about getting enough.

How Can You Get More Vitamin D?

Sunshine: Just 10-30 minutes of sunlight a few times a week can do wonders for your vitamin D levels. So, step outside and let your body soak in some sunshine!

Food: Some foods are packed with vitamin D. Try adding these to your meals:

  • Fatty fish like salmon and tuna
  • Fortified foods like milk, orange juice, and cereal
  • Egg yolks
  • Mushrooms exposed to sunlight

Supplements: If you can’t get enough from the sun or your food, you might want to try a vitamin D supplement. Always talk to your doctor to find out what’s best for you.

UV Lamps and Bulbs: If you live in a place with long winters or limited sunshine, there are special UV lamps and bulbs designed to help your body make vitamin D. They mimic sunlight and can be a great option when you’re indoors a lot.

For Full Access To My Supplement Catalogs

The Bottom Line

Vitamin D is an absolute superstar when it comes to keeping you healthy. It helps your body absorb calcium, bones stay strong, improves muscle function, keeps your heart healthy, boosts your mood, and even supports your immune system! Whether from sunlight, food, or supplements, getting enough vitamin D is key to feeling and staying your best. So, the next time you’re outside enjoying the sunshine or eating your favorite vitamin D-rich meal, remember, you’re giving your body the essential fuel it needs to thrive!

So, what are you waiting for? Start getting more vitamin D today and feel the difference!

References:

  1. Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine, 357(3), 266-281.
  2. Gorham, E. D., et al. (2007). “Vitamin D and prevention of cancer.” American Journal of Public Health, 97(7), 1281-1286.
  3. Jorde, R., et al. (2010). “Vitamin D and health in the general population.” Journal of Internal Medicine, 268(3), 228-238.
  4. Zittermann, A. (2003). “Vitamin D in preventive medicine: are we ignoring the evidence?” British Journal of Nutrition, 89(5), 543-548.
  5. van der Wielen, R. J., et al. (1995). “Serum vitamin D and calcium status of elderly people in Europe: a comparison of four countries.” European Journal of Clinical Nutrition, 49(10), 450-458.
  6. Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine, 357(3), 266-281.
  7. Huldschinsky, A. (1930). “The effect of the pigmentation of the skin on the formation of vitamin D in the human body.” Nature, 125(3157), 243-244.
  8. Need, A. G., et al. (1993). “The effects of age on vitamin D status and calcium metabolism in elderly women.” Journal of Clinical Endocrinology & Metabolism, 77(2), 307-311.
  9. Zittermann, A. (2003). “Vitamin D in preventive medicine: are we ignoring the evidence?” British Journal of Nutrition, 89(5), 543-548.
  10. Webb, A. R., et al. (2010). “The role of sunlight in the cutaneous production of vitamin D3.” Annual Review of Nutrition, 30, 1-21.
  11. Cashman, K. D. (2007). “Vitamin D deficiency in Europe: pandemic?” European Journal of Clinical Nutrition, 61(4), 1037-1049.
  12. Forouhi, N. G., et al. (2012). “Vitamin D deficiency and health outcomes in the UK Biobank.” Journal of Clinical Endocrinology & Metabolism, 97(10), 3435-3441.

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Systemic Inflammation Chiropractic Project Chiro Exercise Health Wellness Fitness Health and Wellness

Systemic Inflammation: Exercise

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Project Chiro Chiropractic Chiropractor Health and Wellness Fitness Acupuncture

March 5, 2023

By Dr. Chris Weilandich, DC, LAT

Regular exercise has been shown to have anti-inflammatory effects on the body. Inflammation is a natural process in the body that occurs in response to injury, infection, or stress. However, chronic or excessive inflammation can contribute to the development of a variety of chronic diseases, including cardiovascular disease, diabetes, and some cancers. Exercise has been shown to reduce systemic inflammation by several mechanisms. 

modulate the production of cytokines

Exercise has been shown to modulate the production of cytokines, which are small proteins that play a key role in the regulation of the immune response and inflammation. Regular exercise has been shown to increase the production of anti-inflammatory cytokines, and reduce the production of pro-inflammatory cytokines, and tumor necrosis factor-alpha (TNF-α).

The exact mechanisms by which exercise modulates cytokine production are not fully understood, but it is believed to involve several pathways. Exercise-induced muscle contraction triggers the release of myokines into the bloodstream. Myokines are cytokines produced by skeletal muscle in response to exercise, and they have been shown to have anti-inflammatory effects.

Exercise also stimulates the production of heat shock proteins (HSPs), which are involved in the body’s stress response and have anti-inflammatory properties. HSPs can inhibit the production of pro-inflammatory cytokines, and stimulate the production of anti-inflammatory cytokines.

Exercise also affects adipose tissue, which is a major source of pro-inflammatory cytokines. Obesity is associated with chronic low-grade inflammation, and exercise can help to reduce adipose tissue inflammation by decreasing adipose tissue mass and altering adipose tissue cytokine production. This, in turn, can reduce systemic inflammation.

Regulate the immune system

Regular exercise has been shown to have a beneficial effect on the immune system, helping to regulate its function and improving its ability to fight off infection and disease. Exercise can have a positive impact on both the innate and adaptive immune systems.

The innate immune system is the body’s first line of defense against infection and includes physical and chemical barriers, such as skin and mucous membranes, as well as immune cells, such as neutrophils and macrophages. Exercise can enhance the function of these immune cells, increasing their ability to identify and destroy pathogens.

Regular exercise has also been shown to improve the function of the adaptive immune system, which is responsible for developing immunity to specific pathogens. Exercise can increase the production of antibodies, which are proteins produced by immune cells that recognize and neutralize specific pathogens. Exercise has also been shown to enhance the function of T cells, which play a critical role in the adaptive immune response.

Exercise can also help to regulate the immune system by reducing the production of harmful immune cells and increasing the production of protective immune 

cells. For example, exercise has been shown to reduce the production of inflammatory immune cells, such as monocytes and natural killer cells, while increasing the production of regulatory T cells, which help to suppress the immune response and prevent excessive inflammation.

Exercise can also positively impact immune function by reducing stress levels. Chronic stress has been shown to suppress immune function, increasing the risk of infection and disease. Exercise has been shown to reduce stress levels, helping to improve immune function and reduce the risk of illness.

improve metabolic function

In addition to regulating the immune system, exercise can also improve metabolic function, which can help to reduce inflammation. Regular exercise has been shown to improve insulin sensitivity and glucose metabolism reducing the risk of type 2 diabetes and other metabolic health disorders that can contribute to inflammation. Exercise can improve metabolic function through several mechanisms.

One of the primary ways exercise improves metabolic function is by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas that helps to regulate blood sugar levels. Insulin resistance occurs when the body becomes less responsive to the effects of insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes. Exercise has been shown to increase insulin sensitivity, making it easier for the body to use insulin to regulate blood sugar levels.

Exercise can also improve glucose metabolism by increasing the uptake and utilization of glucose by skeletal muscle. During exercise, muscle cells require more energy, which increases glucose uptake and utilization. This can help to reduce blood sugar levels and improve glucose metabolism.

Regular exercise can also improve lipid metabolism, helping to reduce the risk of cardiovascular disease. Exercise can increase the production of high-density lipoprotein (HDL) cholesterol, which is the “good” cholesterol that helps to remove low-density lipoprotein (LDL) cholesterol from the bloodstream. Exercise can also reduce triglyceride levels, which are a type of fat found in the blood that can contribute to cardiovascular disease.

reduce oxidative stress

Exercise has been shown to reduce oxidative stress, which is a major contributor to systemic inflammation. Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralize them. Exercise increases the production of antioxidants, which help to neutralize ROS and reduce oxidative stress.

Regular exercise improves mitochondrial function, leading to increased energy production and reduced oxidative stress. Exercise stimulates the biogenesis (formation of new mitochondria) and turnover of mitochondria, which can increase the number of healthy and functional mitochondria in cells. This, in turn, can lead to an increase in energy production and a reduction in oxidative stress. Mitochondrial dysfunction and oxidative stress are associated with many chronic diseases, such as cardiovascular disease, diabetes, and neurodegenerative diseases.

Exercise can also reduce oxidative stress by increasing the production of antioxidants. Antioxidants are compounds that help to neutralize free radicals, which are highly reactive molecules that can damage cells and contribute to oxidative stress. Exercise has been shown to increase the production of endogenous antioxidants, such as glutathione and superoxide dismutase (SOD), as well as improve the activity of the antioxidant defense system.

Finally, exercise can improve mitochondrial function and reduce oxidative stress by reducing inflammation. Chronic inflammation is associated with mitochondrial dysfunction and oxidative stress. Exercise has been shown to reduce inflammation by decreasing the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory cytokines.

Overall, regular exercise has numerous beneficial effects on the body. It can improve cardiovascular function, increase muscle strength and endurance, enhance bone density, reduce the risk of chronic diseases, improve mental health, and reduce systemic inflammation. Incorporating regular exercise into your routine can help to reduce the risk of chronic diseases and improve overall health and well-being.

If you are interested in improving your health and well-being and decreasing inflammation through exercise, check out Project Chiro. At Project Chiro we offer chiropractic care, Rehabilitative Therapy, Massage Therapy, and fitness training to help our clients achieve their health and fitness goals. Our team of experienced chiropractors can provide you with the guidance and support you need to start an exercise program and improve your overall health. So, if you are ready to start your journey toward a healthier, happier life, set up an appointment today!

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