How do you practice mindfulness?

by Isabella | May 11, 2022 | Nutrition Questions Answered

In the midst of a fast paced society, there is no shortage of distractions. From the time we wake up to the moment we fall asleep, we experience the urge to check our phones, answer an email, check in with the news headlines for the day, and all the notifications and happenings in between. 

With never ending to-do lists and an abundance of interruptions, it is easy to operate on autopilot, bouncing from one task to the next. But what if the key to fulfillment, productivity, and overall happiness isn’t multitasking, but rather the act of slowing down and appreciating what is happening right in front of us? 

There is nothing more profound than anchoring yourself to the present moment. This idea has made the practice of mindfulness gain popularity in recent years.

What is Mindfulness? 

Mindfulness is living presently in the moment and appreciating its uniqueness, knowing we will never live that moment or experience again. When we are mindful our senses are heightened, making us more aware of the way the afternoon sun feels on our skin, the sound of a summer breeze rustling the leaves of a nearby tree, or the smell of a favorite meal as it travels through the house. 

Whenever we practice mindfulness, we bring a sense of awareness to what we are doing directly through our senses. However, we can also practice mindfulness by bringing attention to our state of mind via our thoughts, feelings, and perceptions. As Jon Kabat Zinn, founder of Mindfulness-Based Stress Reduction, said “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” And when we do so, we may be restructuring our brains through training this sense of greater awareness. 

The Basics of Developing a Mindfulness Routine 

Mindfulness is a personal practice and can be utilized at any moment. It offers a buffer between external experiences and internal reactions. The best part is that mindfulness is free of cost and you can begin practicing wherever, whenever. Here is how: 

1. Set aside time (everyday). Choose a time and place where you feel comfortable and won’t be interrupted. Try and do this as consistently as possible, because the more you practice the stronger the mindfulness muscle will become. The good news is that you can do this multiple times a day as a comfortability is created. 
2. Become an observer. The purpose of being mindful is to observe what is happening in that exact moment, without trying to judge or change anything. The goal is not to achieve nirvana, but to be more aware of what is happening via your senses or thoughts/feelings depending on the scenario. 
3. Remember your thoughts are like clouds. An easy way to avoid distracting ourselves with our own judgments and perceptions, is to think of them as clouds in the sky. We cannot stop a cloud from passing through, but we can instead just watch without engaging with it.
4. Return to the observer mindset. When the mind starts taking over and you catch yourself thinking about what’s for dinner or the project that isn’t going well, remember to return to the observer’s mind. Instead of thinking too much about anything, observe what is happening, what you can feel/see/hear/smell/taste, and what emotions arise. 
5. Give yourself grace. Remember to be free of judgment and criticism, especially when it comes to yourself. A wandering mind is to be expected, so instead of beating yourself up, gently guide yourself to the present and begin again.
6. Practice in different ways. The more familiar you become with mindfulness, the more you can diversify when and where you practice. It is best to start small and simple, perhaps while sitting outside in a quiet place or somewhere you are alone and at ease. But as this muscle grows, try and do it in a new location or setting. The more mindful we can be in different situations and places, the more present we become in our daily lives. 

More on Mindfulness

Mindfulness is not a destination, but a journey. Just like strengthening any skill, practice and consistency are important. But, there is nothing more profound than anchoring yourself to the present moment. 

Although it is a simple exercise, our thoughts and judgments can sometimes make it feel complicated or difficult. Luckily, there are many experts and resources out there to help. Below is a list of Coach Bella’s favorite mindfulness tools:

• If you like the sciency side of things, check out episode #533 of the Rich Roll Podcast where he talks to neuroscientist Dr. Huberman on how to change your brain (It can also be found on Spotify, Apple, and other podcast streaming platforms).
• If you want to know more about mindfulness, check out this article which dives much deeper into its history, meaning, practices, and much more.
• If you want to learn more about unlocking your mind and healing through the power of thought, listen to episode #243 of ON Purpose with Jay Shetty to hear some wonderful insight from Dr. Joe Dispenza (It can also be found on Spotify, Apple, and other podcast streaming platforms).
• If you want to incorporate mindfulness into your eating, read one of our previous blogs on mindful eating.
• If you want to add a mindfulness meditation into your routine, try out the Headspace app or free mindfulness meditations from Mindful.org.
• If you want to learn more about mindfulness and nutrition, join us May 18 for our monthly webinar.

And as always, remember to enjoy the journey! 

What Can You Do About Leaky Gut? 

by Isabella | Apr 11, 2022 | Nutrition Questions Answered

Is Leaky Gut a Real Thing?

by Isabella | Apr 3, 2022 | Nutrition Questions Answered

Harvard Health calls it a “medical mystery” and “mysterious ailment.” It’s been linked to everything from gut troubles, autoimmune diseases, and even mental health concerns.

I’m talking about “leaky gut” or “intestinal permeability”—have you heard of it?

Many doctors and the established medical community may not recognize it, but there is growing research to suggest it is associated with many health conditions.

What exactly is “leaky gut?” Do you have it? How does it happen? What can you do about it? Hold on to your seats, because this leaky gut train is about to leave the station! 

What is “leaky gut?”

Your gut (gastrointestinal system) is not just a 30-foot-long muscular tube that starts at your mouth and ends with you using the restroom. It’s a vast and complex system with many functions. It breaks down food into smaller digestible bits, keeps it moving through the gastrointestinal tract, and skillfully absorbs water and nutrients while keeping out harmful substances. More and more research has revealed that these essential gut functions are interconnected throughout your body—to everything from your heart to your brain. This means that the foods and drinks you consume can directly affect your health and mood. So maybe it isn’t you after all, maybe it’s your gut. 

Your gastrointestinal tract is lined with millions of cells, all side-by-side in a single layer so thin it’s less than the width of a human hair. Those intestinal cells help the body to absorb what we need from foods and drinks while acting as a gatekeeper, allowing in what your body uses and keeping out what it doesn’t, which ultimately ends up as waste. This ability to selectively allow some things in our gut to be absorbed while keeping others out is only possible if the cells are working properly and physically joined together very tightly. The bonds that keep the cells tightly together are called “tight junctions.” 

Leaky gut happens when the tight junctions aren’t so tight anymore. The cellular barrier is inflamed, irritated or otherwise weakened, allowing tiny holes to appear. These tiny holes or gaps allow things that would normally stay out of the bloodstream into the bloodstream causing a number of issues. When things like food particles, waste products, and bacteria get into the bloodstream your immune system is altered and triggered, responding by attacking the foreign bodies similar to how your immune system would fight the cold virus and cause inflammation. 

Do you have a leaky gut?

The symptoms of leaky gut are similar to those of other digestive conditions like inflammatory bowel disease, celiac disease, and Crohn’s disease. Symptoms can include diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies. 

But, because the food particles, toxins, and bacteria have been absorbed into the bloodstream which travels throughout your body, symptoms can appear anywhere. Studies show that leaky gut may feel like fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems (e.g., acne, rashes, eczema). Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. There may even be links to anxiety and depression.

Many of these gut and non-gut symptoms and conditions are linked to chronic inflammation, but more research is needed to understand how they are connected.

Even if you have some of these symptoms, the fact is, it’s very difficult to diagnose a leaky gut, or how leaky it is. However, many functional and integrative doctors are using the Cyrex Array 2 testing to help determine gut permeability. This means science is heading in the direction of developing tests to diagnose leaky gut. But, in some instances it is difficult to say whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another issue. 

What causes leaky gut?

It’s not 100 percent clear what causes those bonds to loosen and result in tiny perforations in the gut barrier. In fact, we’re just starting to understand how the gut barrier functions and there is a lot of ongoing research.

Part of leaky gut may be due to the genes you inherit from your parents. It can also be from medications or gut infections. Leaky gut is also linked to eating a diet that is low in gut-friendly fiber (adults should aim for 25-30 g of fiber per day). It can also be from consuming too much added sugar and saturated fat. Leaky gut may even result from stress or an imbalance in the diversity and numbers of your friendly gut microbes. As you age your cells can get damaged more easily and heal slowly, including the cells that line your gut. This can leave you more susceptible to loosening of the gut barrier.

The bottom line

More and more research suggests that your gut is deeply interconnected throughout your body—from the brain, to your heart, to your immune system, and even to your mood. This means that the foods and drinks you consume can directly affect your health and mood. The gut’s ability to selectively allow the foods we consume to be absorbed while keeping others out is only possible if the cells are working properly and physically joined together very tightly, via tight junctions. When the cellular barrier lining your gut is inflamed, irritated or otherwise weakened, the tight junctions loosen, allowing tiny gaps for unwanted entities to enter your bloodstream and thus cause leaky gut. This then translates into a slew of symptoms and conditions. However, leaky gut is preventable and treatable. That’s why next week, we’ll discuss strategies for reducing gut inflammation, ways you can keep those tight junctions tight, and how to mitigate the onset of leaky gut (hint: it has a lot to do with nutrition).