Harmonize Fitness
Harmonize Fitness



Nutrition and your gut


Most of us think about food and nutrition when we want to lose weight and we know that certain foods are healthy and others are unhealthy, but there´s a lot more going on in our body with the food we eat, every food choice we make has an impact on our gut and it directly affects our brain.

You may have heard that there are trillions of microbes living in our body, there are so many different types of microbes that live in our gut, this is what gut microbiome refers to which I´m sure you´ve heard about. This gut microbiome influences our appetite, inflammation, mood, immune system and brain. It has an impact on overall health physical and mental, it can be crucial when we talk about preventing diseases, how we can manage or control diseases, what´s the best treatment and even for longevity making sure that we have the best quality of life possible.

We know that our lifestyle plays an important role on our health but most of us haven´t think about the direct impact that food has on chronic and immune diseases, we don´t even think about what everything we eat impacts the way we feel a couple of hours later. We´re not aware of our body and what it´s telling us.

How many times have you thought about gut health? Gut health means that the stomach, intestines, esophagus are working in harmony when we eat and digest food, all the microbes that live there also play an important role on making sure that our body can digest food and absorb nutrients. When one of this is out of harmony or balance then we have an unhealthy gut. The gut communicates with the brain through hormones and nerves to send different messages and information.

A healthy gut can get out of harmony for several reasons like stress, lack of sleep and also our diet. If we eat unhealthy foods that create inflammation they will take our gut out of harmony, if you eat something and some minutes or hours later you feel heartburn, constipation, bloating this are just some of the symptoms that something you ate is causing problems in your gut so you need to find out what foods are causing problems and avoid them at least for a period of time.

If you follow an unhealthy diet for a long period of time then your gut gets out of balance and this can lead to leaky gut which is when the walls of the intestine that act like barriers and controls what gets absorbed into the bloodstream is not intact, it has cracks and this allows toxins, microbes and partially digest food to go to other tissues and this can cause inflammation and trigger the immune system to react causing other problems.

Consuming whole, fresh foods and making sure that you eliminate or avoid as much as possible flours (nut flours are the exception), sugar and unhealthy seed oils is always the best option. You also need to listen to your body , be aware of how you feel, there are healthy foods that can cause problems to you, you may feel bloated or experience any other symptom after consuming grains or foods that contain gluten, you may have problems with dairy, you may have problems with legumes or a vegetable like cauliflower.

If you want to improve your health you can starts by following an elimination diet, eliminate all foods that cause inflammation like grains, corn, gluten, dairy for some weeks or months and be aware of how you feel. Then start adding some of the options you took out one by one, add one and see how you feel for a couple of weeks, then add another one, this way you can identify which foods are causing your problems so you need to avoid for a longer period of time. Remember that there are foods that will cause inflammation, we´ve already mentioned this ones a couple paragraphs before: flours (except nut flours), sugar and vegetable oils.

Following a healthy diet is important not only for weight loss and maintenance but to make sure that you maintain optimal health.

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What we need to know about prebiotics and probiotics


Our body is full of bacteria, some good and some bad. Both play an important role on our health in general and they have different functions in our gut and digestive system.

Most of us do not pay attention to our gut health but if there´s something wrong it can lead to health issues that we never thought could be related. Some experts are talking about our gut as being our second brain and with so many new studies we can say that we need to focus on overall optimal health and that includes our gut.

Probiotics are good bacteria that live in our digestive system especially in our intestines and help with digestion therefore doctors and many people suggest them when we have digestive problems or after we take antibiotics which can kill the good bacteria. It´s important that we pay attention to the quality of supplements or products from where we´re getting probiotics because they are very fragile.

In some cases, like when we´ve been taking antibiotics taking probiotics supplements is helpful to repopulate the colon and they can also be helpful at preventing side effects of medications and they can help prevent issues on our digestive system.

Probiotics are found in fermented foods like yogurt, kefir and tempeh.

Prebiotics are fiber that feed the good bacteria living in our gut. They help our good bacteria to grow and they are also helpful at supporting our digestive system, control our weight and overall health.

Prebiotics are found in foods high in fiber like vegetables, fruits, whole grains, legumes.

Some people say that our gut is our “second brain” because of the communication between our brain and our digestive system, this two-way communication control our eating behavior, we can feel full, satisfied, hungry which has an impact on our weight and it also impacts the quality of sleep.

The gut has a big impact on your overall well-being how you feel, how you sleep, your energy level, how clear you think, your ability to focus and performance throughout the day.

A healthy diet based on whole, fresh foods that include healthy fats, healthy fibers, moderate proteins and low carbohydrates is a great option and according to the type of diet you follow you need to find foods that contain pre and probiotics or if you can´t get them through food you can use supplements.

Getting enough fiber from a healthy nutrition program is simple, vegetables, fruits and grains are some options for people following a ketogenic diet may be harder to get enough fiber since they eliminate all grains but vegetables are still an option, some fruits like berries and chia seeds.

For probiotcs many people have yogurt or kefir which are good options but some avoid them because they are high in carbohydrates, one option is to find yogurt or kefir options low in carbohydrates or vegan options for those who eliminate dairy of their diet then fermented foods are one options or taking probiotics from supplements is another option.

For the past months and year mental health problems have increased and many experts recommend changing the diet and improving gut health, people with depression and anxiety who focus on improving their gut health by increasing the intake of fiber, healthy fats, moderate protein and lowering processed and refined foods have seen positive results.

Prebiotics and probiotics play an important role on your gut health which is something we need to consider optimizing your health and not only focus on the 3 macros.

We´ll talk in a future post about the benefits or fermented foods and how they can help us lose weight, maintain a great physique and maintain optimal gut health.

If there´s something you want to know more about or if you have any doubts, questions or suggestions leave a comment down below and on Twitter, we want to hear from you (well, read from you) so that we can help you achieve your weight loss goal and improve your health.

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