What Can You Do About Leaky Gut? 

Is Leaky Gut a Real Thing?

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). 

Gimme Some (Science About) Sugar: What Happens When We Eat Sugar?

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What does science say about sugar? Is it really that bad?

Sugar. It’s famous for its sweetness and shamed for its health effects. But why is that? Most of us know sugar can be “bad” without really knowing why. 

Over the course of this series of blog posts, we will cover:

• how the body processes sugar and if sugar causes weight gain
• insulin and insulin resistance
• what excess sugar does to the body
• ways to optimize your blood sugar and insulin levels
• different types of carbs and natural vs. processed sugars

Let’s start with the basics.

Sugar is a type of carbohydrate. There are different sugars present in our foods. When we refer to sugar in this series, we are talking about: 

• Fructose and Glucose – the sugar found in fruits, vegetables, honey, but also in food products like syrups made with a combination of fructose and glucose
• Sucrose (aka table sugar) –  occurs naturally in sugar beet, sugar cane, and fruits
• Lactose – a sugar found in milk and dairy products

These sugars are made up of only one or two sugar units (compared to 10 or more units in other carbohydrates). This is why they are sometimes called simple sugars or simple carbohydrates. Complex carbohydrates are made of many sugar units and take longer to digest than simple sugars.

What happens in your body when you eat sugar?

When we eat simple sugars, our body breaks the sugar units apart fairly quickly and they can get used immediately upon digestion.

Your body will notice the influx of sugar in your blood and produce a hormone called insulin. Insulin acts as a key unlocking the door to our cells allowing the sugar in. Cells will use the sugar for energy. Once your cells have enough fuel any excess sugar will be stored in your muscles, liver, or tissues. 

Do we need sugar?

Our bodies need glucose (blood sugar) for fuel, but it doesn’t have to come from simple sugars. We can turn other carbohydrates into glucose. We need about 130 grams of carbohydrates a day to support brain health and give our bodies enough glucose for fuel.

What happens in your body when you eat too much sugar?

Too much (or too little) sugar in the bloodstream will trigger reactions in the body that will help restore a healthy blood sugar level. When sugar is over-abundant in the blood and your cells no longer need it for energy, your body will allow more sugar to be used up by muscles, send some to the liver for storage, and will temporarily prevent any breakdown of previously stored energy. If there is still extra sugar in the blood after that happens, our bodies can store the sugar as fat.

Will eating sugar cause weight gain?

If we consistently eat foods or meals that cause excess sugar to circulate in our blood, we increase our fat stores. However, this does NOT mean that eating sugar guarantees you will increase your fat stores. It does mean that eating and drinking an overabundance of foods high in simple sugars (donuts, white bread, candy, sugary cereal, sodas) can lead to a flood of sugar, causing our bodies to store the glucose in muscles, liver, or as fat.

It is only when we consume too much sugar too often that we can begin to gain weight and start to experience negative effects. However, there are ways to optimize your blood sugar levels that prevent weight gain (more on this later).

Over the next few posts we will cover more effects of excess sugar in the blood, insulin and insulin resistance, tips for optimizing your blood sugar, and breakdown the different types of carbs. Stay tuned for more sweet stuff!

More posts in this series…

• Post 2: What does too much sugar do to the body?
• Post 3: How to optimize your blood sugar and insulin levels?
• Post 4: What are the different types of carbs? What’s the difference between natural and processed sugars?

Water: How much should you drink every day and why?

Feeling a little foggy or dragging through your day? Before you assume it’s burnout or bad sleep, ask yourself: Have I had enough to drink today?

Water might not be flashy, but it plays an important role in keeping your body functioning normally. It helps regulate body temperature, supports circulation and digestion, and is essential for the normal function of your brain, muscles, and other tissues.

But how much do you actually need? And do you really need to carry a giant water bottle everywhere you go?

The answer is a little more flexible than you might think.

Hydration isn’t one-size-fits-all

There isn’t one perfect amount of water that every person needs each day. Your fluid needs depend on things like your body size, age, activity level, climate, diet, pregnancy or breastfeeding, and health status.

The National Academies established population-level Adequate Intake levels for total water of approximately:

• Women: 11.5 cups per day
• Men: 15.5 cups per day

But there’s an important detail: total water doesn’t mean only water from your water bottle.

These numbers include water from everything you eat and drink, including coffee, tea, milk, sparkling water, soups, fruits, and vegetables. On average, about 20% of total water intake comes from food.

That means the average amount coming from beverages is closer to:

• Women: about 9 cups of fluids
• Men: about 12.5 cups of fluids

These are useful starting points. Some people will need more, while others may need less.

Start with a ballpark, then adjust

You may need more fluids when you’re:

• Exercising or sweating heavily
• Spending time in hot or humid weather
• Sick with a fever
• Experiencing vomiting or diarrhea
• Pregnant or breastfeeding

Your needs may also be different if you have a medical condition or take medications that affect fluid balance. In those situations, your healthcare provider may give you specific fluid recommendations.

How do I know if I’m getting enough water?

One simple way to check your hydration status is to take a peek at your urine.

Pale yellow urine generally suggests adequate hydration. Darker yellow or amber urine can be a sign that you need more fluids.

Important Caveat. The time of day, certain foods, medications, and supplements can all change its color. For example, B vitamins can make urine look surprisingly bright yellow even when you’re well hydrated. Also, it’s normal for your first morning urine to be darker and more concentrated because you’ve gone several hours without drinking and your body conserves water during sleep.

Not all of your hydration comes from water

We often hear that water can be boring. The good news? Water is not the only way to stay hydrated.

Coffee and tea count toward your fluid intake. Although caffeine can have a mild diuretic effect, caffeinated beverages still contribute water to your overall intake.

Milk, smoothies, soups, and other beverages contribute too. Fruits and vegetables can also provide a surprising amount of water.

Some particularly water-rich foods include:

• Fruits: watermelon, strawberries, cantaloupe, oranges, pears, pineapple, and grapes

• Vegetables: lettuce, celery, tomatoes, spinach, cabbage, broccoli, and cooked squash

• Other foods: yogurt, cottage cheese, soups, and smoothies

So if you’re someone who forgets to drink water but loves fruit, yogurt, soup, or smoothies, your diet may be contributing more to your hydration than you realize.

Does sparkling water count?

Yes!

Sparkling water contributes to your daily fluid intake just like still water. If you enjoy bubbly water and it helps you drink more, there’s no need to avoid it simply because it’s carbonated.

Just check the label. Plain sparkling water and unsweetened seltzer are calorie-free options, while some flavored or sparkling beverages contain added sugar or other ingredients.

And if carbonation makes you feel bloated or uncomfortable, there’s no reason to force it. Choose the type of fluid that works well for you.

What about electrolytes?

It seems like you can’t mention water these days without hearing about electrolytes. You may even hear that you need electrolytes to properly absorb water. That’s not quite how it works.

Your body is very good at absorbing and regulating water on its own. Electrolytes, especially sodium, do play an important role in fluid absorption and balance, which is why they can be helpful at times. But for everyday hydration, you don’t need to add electrolytes to your water, since most people get plenty of electrolytes from food.

Electrolytes become more useful when you’re losing a lot of fluid and salt, such as during prolonged or intense exercise, heavy sweating in hot or humid conditions, or significant vomiting or diarrhea. In those situations, replacing fluids along with electrolytes can help you rehydrate more effectively.

The key is to match the strategy to the situation:

• Everyday hydration: Water and other beverages + water-rich foods
• Longer or more intense exercise: Fluids + potentially additional sodium/electrolytes, depending on sweat losses and conditions
• Significant fluid losses from illness: More deliberate rehydration may be needed, and oral rehydration solutions are specifically formulated for this situation

What about outdoor workers, firefighters, and other people working in the heat? If you spend hours working outside, especially in hot or humid conditions, or wear protective clothing or gear that makes it harder to cool down, you may lose a significant amount of fluid and sodium through sweat. In these situations, water is still important, but replacing some electrolytes may also be helpful. How much you need depends on factors like the temperature, length of the shift, how heavily you sweat, and your individual sweat and sodium losses.

Bottom line:

Your fluid needs change with your body, activity, environment, diet, and health. For most healthy adults, thirst, urine color, and everyday drinking habits provide useful clues.

Water is an easy calorie-free choice, but coffee, tea, milk, sparkling water, and water-rich foods can all contribute to your overall fluid intake.

Rather than worrying about hitting a perfect number of ounces, focus on making hydration easier to remember.

Connect drinking water to things you already do.

For example:

• Fill your water bottle when you make your morning coffee.
• Keep water at your desk or in the car.
• Drink a glass of water with meals.
• Take your water bottle with you when you leave the house.
• Refill it before afternoon activities or workouts.

Cheers!

How to stick to a diet?

Why is it so hard to stick to a diet and not cheat? Many fad diets that claim to work are not sustainable for the long-term. They come with many rules and restrictions that often backfire. Most do not stick with a diet for long even if they see initial results. Have you been on a diet, come close to your goal, and then found yourself going backward?

Help! I keep cheating on my diet.

You are not alone. This is a very common phenomenon for dieters. They are really diligent about following the rules of their diet, but then something happens. They get invited out to eat, they have a stressful day, or they succumb to the temptation of the sweets sitting out on the counter. Then they feel awful, defeated, and like they have to start back at square one.

Finish Line Mentality

Even those who see great results from dieting can struggle to keep things going in the long term. Going on a diet can sometimes feel a bit like a race. You have an end goal in mind and you make changes to reach that goal, but the changes never become habits. At Well-Balanced Nutrition, we call this the finish line mentality.

A few years ago, I had the wonderful experience of participating in Toastmasters. My mentor in the group encouraged me to earn the competent communicator title which required that I give 10 speeches. It was quite exciting. I was time planning, practicing, and presenting a new speech nearly every month. I felt more confident and competent by the end of that year. Then I stopped going to Toastmasters… Luckily for me, I still enjoy practicing and doing public speaking events; however, I stopped gaining new skills and feeling as confident as I did while attending the meetings. This is an example of reaching the “finish line.”

It’s not you, it’s the diet.

Going on diet-after-diet can start to feel like a wild roller coaster ride. At times it’s fun and exciting, but more often it leaves us feeling frustrated and defeated. I bet you could ask a friend or coworker and they would explain this has happened to them too.

Maybe, you thought this time is different and you were not just going on a diet but making a lifestyle, yet you fell off the wagon anyway. Whenever someone takes on a new way of eating we remind people that wellness is an ongoing journey. Making small, attainable changes that can turn into long-term habits is the best approach to reaching your health and wellness goals and that requires continued effort and growth.

 What to do instead of dieting?

Not surprisingly, we recommend the Well-Balanced Way. This includes a few steps you can start today!

1. First, assess if you are falling victim to the diet mentality. It promises big results if you just keep your willpower strong. Unfortunately, will power is not a great source to rely on.
2. Second, it is important to make the decision to ditch the diet approach and go another way. It may seem silly, but stating it out loud and/or writing down your goal is a very important step in the journey.
3. Third, focus on your habits and your unique nutrition needs. Healthy habits are the things you do routinely that honor and serve every aspect of your health and well-being.

Food for thought:

Ask yourself:

• Who do I need to become in order to achieve this goal?
• What resources do I need?
• Who will be on my team?

Would you like a nutrition coach to help empower, educate, and encourage you? We are here to help.