How Exercise Impacts Gut Health – Part 4

How Exercise Impacts Gut Health – Part 4

by | General Health, Peak Sante

You already know that exercise is good for you, right? It’s proof that everything is related when it comes to a healthy lifestyle!

Exercise boosts your immune system, which is more important than ever right now, cuts your stress, and is good for your sleep, your mood, your muscles, your heart, etc… etc…

Well … we can’t forget the countless ways it’s also good for your gut! And your gut works to help all of those processes too.

It all goes together! In keeping with our gut theme this month, I’ve got some tips for you!

We’ve heard for years that getting some light exercise, like a walk,  right after you eat is good for you. 

Not only does it help food move through your stomach as much as 30% faster, it helps balance your blood sugar. And because it keeps your digestive system moving along, you’ll likely be more “regular” in the bathroom.

But there’s even more…

Exercise also helps you build up more good bacteria in your gut. Not only do you have MORE good bacteria, but more different TYPES of bacteria! 

This is important in keeping a balanced and healthy digestive system. As I’ve mentioned over the past couple weeks, a big part of your immune system is in your gut.

Researchers at the University of Illinois tested the microbiomes of adults who didn’t exercise regularly, and then put them through an exercise routine that had them doing 30-60 minutes of cardio 3 times a week.

After 6 weeks, the study participants had MORE good bacteria in their gut! 

In particular, they had more microbes that help produce short-chain fatty acids, which reduces the risk of inflammatory diseases, obesity, type 2 diabetes and heart disease.

Pretty cool, right?

What happened when they STOPPED their exercise routine?! 

Well their gut microbiomes went back to their old, pre-exercise condition.

That’s even more reason to make regular, planned exercise part of your daily routine!

Here’s the takeaway:

Make time for exercise! Finding a way to stay consistent with your workouts can make such a difference for your long-term well-being and health!

It doesn’t have to be anything elaborate – when you can’t squeeze in a regular workout, make it a priority to go outside for a brisk walk! This will also help you make exercise a habit, which over time will make it even easier to stick with your routine.

Wellness is a lifestyle choice – one that pays off with more vibrant energy and resilience!

References: 

 

 

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Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

J'espère que votre semaine commence bien ! Nous avons examiné un grand nombre de domaines importants en ce qui concerne le stress et l'anxiété. Quelques idées, quelques conseils, quelques outils...  Si vous êtes aux prises avec le stress et l'anxiété, j'ai d'autres...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity – Part 3

Gut Health and Immunity – Part 3

by | Peak Sante

Let’s talk about your secret “second brain” that no one talks about and why your mood isn’t all “in your head”!

Has the coronavirus pandemic made you feel nervous, worried, or on edge?

You might have had an uneasy feeling in your belly over it – and that’s because a big part of your stress response happens inside your gut. And it actually can impact your health and wellness!  

We are going to talk about the Gut-Brain Axis and it’s impact on stress, mood, and health. Today’s focus is on your secret “second brain” no one talks about.

That stress response comes from your secret “second brain” that resides in your digestive tract. It’s called your enteric nervous system.

It’s made up of layers of cells (more than 100 million of them) that line your gastrointestinal tract, all the way from your esophagus to your rectum. 

And what you eat can have a BIG impact on this entire system, and so can stress.

Your “secret brain” communicates directly back-and-forth with the brain in your head through the “gut-brain axis.” 

This axis is an incredibly complex system involving hormones, nerves, body fluids, your immune system and more.

And here’s where it gets interesting …90% of the communication goes from your gut TO YOUR brain, and only 10% from your brain to your gut.

Researchers are looking into how imbalances or irritations in your gut lining and microbiome affect not only your brain, but your overall health. 

Your gut has around 100 trillion bacteria – and there are more than 1,000 known strains. 

But only a handful or two of those strains make up most of the population of a healthy gut. 

When these bacteria get out of balance, it can throw more than just your gut out of whack. Some of the things that affect that balance are:

  • poor dietary habits
  • some medications including antibiotics,
  • stress
  • toxins

It can also make you MOODY!

That’s because your gut produces neurotransmitters like serotonin and dopamine, which have a huge impact on your mood.

And way more important than mood …

There are some known links between gut issues and autism, as well as anxiety and depression, but scientists are looking more into this and so much more. 

Another example – irritable bowel syndrome (IBS) is super common, with way too many sufferers! 

IBS is actually considered a gut-brain disorder, by many medical experts, because not only does it affect your gastrointestinal tract, it’s associated with depression, anxiety, and imbalances in the gut microbiome.

So … what can you do to keep your “secret brain” system happy – even if you’re feeling stressed with all the unknowns in the world right now?

Do your best to live a gut-friendly lifestyle!

  • Cut back on (or eliminate!) sugar and processed foods
  • Eat fiber and probiotic-rich/fermented foods
  • De-stress!
  • Get regular exercise 
  • Get 7-8 hours of sleep at night

And if you have serious or chronic gut issues, definitely check in with your doctor.

If you’re even THINKING about making some changes in your life, wouldn’t that be worth at least a conversation? 

If you’re still reading this email, that means your gut health is important to you! I encourage you to consider joining the Essentials for Peak Wellness Membership Program.  Last week I announced that we are going to be doing a Sugar Reboot (starting this week) and Spring Cleanse (starting in 2 weeks) together over the next month.

To learn more or sign up, go to: Essentials for Peak Wellness

or send me an email you’d like to hop on a call where I can answer any questions you may have!

Stay safe and have an amazing day!

 

 

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The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

J'espère que votre semaine commence bien ! Nous avons examiné un grand nombre de domaines importants en ce qui concerne le stress et l'anxiété. Quelques idées, quelques conseils, quelques outils...  Si vous êtes aux prises avec le stress et l'anxiété, j'ai d'autres...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity, Part 2

Gut Health and Immunity, Part 2

by | Peak Sante

The other day I sent you an email about why your gut is SO important to your health because it impacts everything from your digestion, to your immune resilience, to your brain, to your heart and even your mood!

And in the wake of the corona pandemic, it’s even more important than ever to focus on your everyday wellness routine – and that includes your diet and your gut health!

Today I want to dive in a little deeper and explain exactly why it’s so important to eat REAL, WHOLE foods & why SUGAR and PROCESSED FOODS are BAD for your gut!

What was the last thing that you ate?

Here’s a fun question…

  • Will what you ate help feed the “good” bacteria in your gut?
  • …Or the “bad” bacteria that lives in there?

So many times we just focus on how what we eat affects our weight.

But there’s SO MUCH MORE at work here! And it’s all interconnected.

The “good” bacteria that live inside your gut need to eat, just like you do.

They love to nibble on insoluble fibers (aka “prebiotics”) that are tough enough to survive the trip through your stomach.

Meanwhile, the “bad” bacteria inside your gut thrive in a low-fiber environment with sugars, processed foods and grains, additives, artificial sweeteners, preservatives, and fillers.

Experts theorize that when there’s not enough food for your good bacteria, they physically starve.

This gives the bad bacteria a chance to get a foothold, which can cause some major problems.

It all hinges on the lining of your gut.

This lining is actually a super important part of your immune system, because it forms a barrier between the food you eat and the rest of your body.

When this lining becomes too permeable (when the bad bacteria begin to take over) …  Toxins, bacteria, and even partially digested foods can “leak out” of your digestive system and make their way into your bloodstream. (this is called Leaky Gut!)

This can lead to inflammation and even trigger an immune system response. And you definitely don’t want that!

Over time, this can cause a whole host of problems like :

  • chronic fatigue syndrome,
  • migraines,
  • auto-immune diseases,
  • skin conditions,
  • and more.

This is why we always talk about eating whole, “clean” foods. Because when your gut is happy, it makes the rest of your body happy.

Like I mentioned earlier, the key to a healthy gut microbiome is BALANCE And this balance includes:

  • exercise,
  • sleep,
  • diet,
  • stress mastery,
  • and more.

Now more than ever, balance is SO IMPORTANT to keeping you (and the people you care for!) healthy and strong.

If you’re ready to make a change in your wellness routine, creating balance is the thing to do.

Need help with achieving that balance…

Be sure to check out the Essentials for Peak Wellness Monthly Membership for lots of LIVE fitness classes, Meditations, Lunch & Learn Coaching Sessions, and Q&A’s, where there we will work on these core things to create balance in your gut and body.

Learn more about the Essentials for Peak Wellness Membership

Get on board before Friday to take advantage of the BONUS 1-1 Session.

Have an amazing day focusing on your gut health!

 

 

Have you been struggling to...

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Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

J'espère que votre semaine commence bien ! Nous avons examiné un grand nombre de domaines importants en ce qui concerne le stress et l'anxiété. Quelques idées, quelques conseils, quelques outils...  Si vous êtes aux prises avec le stress et l'anxiété, j'ai d'autres...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Gut Health and Immunity – Part 1

Gut Health and Immunity – Part 1

by | General Health, Peak Sante

There has been a LOT of buzz about “gut health” lately … and for a very good reason.

Your gut health doesn’t affect just your digestion (although that’s super important) … but also your heart, your brain, your immune system, and even your mood.

And with a global pandemic happening, it seems like a good time to focus even more on our overall wellness!

You have about 100 trillion (!!!) microbes living in your gut right now. And there are about 1,000 different species of known gut bacteria.

Fun Fact #1:

If you were to weigh all the bacteria in your gut, they would weigh over 4 lbs (2 kg))!

Some of these bacteria are your personal army of helpers, digesting your food, making energy, and keeping your immune system strong.  These are good!

And others are not-so-good, linked with digestive upset, inflammation, obesity, and even conditions like cardiovascular disease, diabetes, and asthma.

As you can imagine, you want to make sure your gut stays in balance, with more of the good guys than the bad guys!

YOU have the power to do just that with your food and lifestyle choices!

But now for fun fact #2 …

your individual gut microbiome is like your fingerprint.

No one else’s is exactly the same.

All of us share about one-third of the same microbiota makeup – but two-thirds of your microbiota “fingerprint” are unique to YOU!

Even though we all have our own unique gut microbiome, the basic guidelines for keeping it in balance work for nearly everyone!

I’m going to be sharing more info about all of this in the coming weeks, but here’s a quick gut health checklist to get you started:

  • Make sure you’re getting enough fiber, including insoluble fiber. These fibers are what the good bacteria in your small intestine like to feed on.
  • Eat fermented foods like yogurt and sauerkraut, because they contain healthy bacteria that can replenish your gut microbiome. This is especially true if you have taken antibiotics, which can affect the balance of your gut bacteria.
  • Avoid processed foods and sugar. The bad-guy bacteria like to feed on these!
  • Cut stress. Meditate, journal, go outside for some fresh air.  There’s a direct connection (your vagus nerve) between your brain and your gut, each affecting the other!
  • Get regular exercise. The more active you are, the happier your gut microbiome is!
  • Get enough sleep. When your sleep is disrupted, so are the good bacteria in your microbiome. And vice versa!

It’s amazing how everything works together, isn’t it?

Speaking of working together …

Stay tuned as I am test running an amazing new program this week with one of my corporate clients (meaning the employees in a particular organization Peak Santé provides in-house health, fitness, and wellness services to).

If all goes well (fingers crossed!) we will be opening the program up to you as well!  We need to keep focusing our health, fitness, and well-being during this time, and always…

Keep an eye on your inbox for more information to come!

Now more than ever it’s a good time to DIG IN and stay focused on our health!

Committed to your health & well-being,

Christina Della Rocca

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

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The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

J'espère que votre semaine commence bien ! Nous avons examiné un grand nombre de domaines importants en ce qui concerne le stress et l'anxiété. Quelques idées, quelques conseils, quelques outils...  Si vous êtes aux prises avec le stress et l'anxiété, j'ai d'autres...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Emotional eating

Emotional eating

by | General Health, Peak Sante

Before everything in our lives came to a grinding halt, with our perspectives on life changing, priorities shifting, and stress taking over, the topic I was addressing for the month of march was focused around “Intuitive Eating”.  

After reviewing it, in essence, I realize that it does in fact pertain to what a lot of people are calling or messaging me about.  And so, I have changed up a few things to make it a touch more relevant, and at the same time contribute to lightening things up during this time; one of my goals as I mentioned in my earlier video posts and email.  We need a little bit of everything as move through the next days, weeks, and months…

Back to the topic of Intuitive Eating and Emotional Eating…

Can you think back to a time when you were having a really rough day at the work?  Or maybe that is you now if you are working on the front lines or in an “allowed to be open” business. 

And when it was finally time to go home, all you could think about was how awesome it was going to be to finally sit on the couch or lie in your bed …

… with a bag or bowl of your favourite snack?  

NO JUDGMENT!  

We have ALL been there!

Emotional eating is a real “thing” for a lot of us. And, it only makes sense, because since the day we were born, we’ve used food for more than just our physical nourishment.

Food is an important part of our holidays and celebrations. It can help define our family heritage. And it obviously comforts and nurtures us.

So it makes sense that we use it to soothe our emotions when we are feeling down. (Or even “up.”)

Being aware of all of that is a big part of intuitive eating.

When you observe your patterns and habits, you can be more intentional in your choices instead of falling back into bad habits and old patterns.  And during this time, when stress and uncertainly is high, people are seeking even more comfort from food, and find themselves creating new habits around food that are far from ideal

You can actually have control over what you eat,

vs. it controlling you.

Why do we eat when we feel down?

This is a complicated topic, but negative feelings can leave you feeling empty or disconnected – as if there’s a “big hole” or “void” inside of you. And that feeling is uncomfortable.

So one thing we do is eat to try to “fill it”.  We try to fill that uncomfortable feeling with food so we can feel better.  And it does help, but only for a very short while, and then we often start actually feeling worst. Can you relate to what I am talking about here? 

Here are some hallmarks of emotional hunger:

  1. The hunger comes on quickly.

  2. You are only craving certain kinds of foods.

  3. You don’t feel full, even if you’ve eaten a lot.

  4. You feel guilty or have regret later.

Over time, emotional eating can turn into a pattern or habit, so you don’t even know you’re doing it.

If you want to get a handle on your emotional eating, and I highly suggest you make an effort here during this time before creating a pattern or habit that will be more difficult to step away from the longer you do it, I have a few tips.

Tips to get a handle on emotional eating (if this is happening to you):

1. When you feel like eating, ask yourself WHY. Are you truly hungry, or are you feeling stressed, bored, sad, lonely, or angry?

2. If you’re not physically hungry, shift your mindset. Take a break and do something different: go for a walk, journal, take a bath, reach out to a friend or supportive family member (maybe even make a phone call!), or do something creative.

3. Be gentle with yourself and congratulate yourself on noticing your patterns!  This is where you can start to shift your patterns and habits.  Awareness is that first important step!

Remember – this is not about “bad” or “good.” It’s about embracing health and listening to your body’s true needs.

Live today with intention. Repeat tomorrow.

 

 

Have you been struggling to...

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Improve elimination?

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The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

J'espère que votre semaine commence bien ! Nous avons examiné un grand nombre de domaines importants en ce qui concerne le stress et l'anxiété. Quelques idées, quelques conseils, quelques outils...  Si vous êtes aux prises avec le stress et l'anxiété, j'ai d'autres...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

What is Intuitive Eating

What is Intuitive Eating

by | Dieting, General Health, Peak Sante

Have you ever felt like you’re on a diet roller coaster, on and then off, and then on again?

Or maybe you’ve been wondering which way of eating (out of the thousands out there!) is “right” for you?

Have you ever heard of “intuitive” eating?

It’s a proven method to help you get out of that “on again, off again” mindset.

Intuitive eating is simply listening to your body’s cues and letting them dictate what, when, and how much you eat.

I know it seems very simple – because it actually IS simple.

But if you’re like a lot of people I know, there’s a good chance you never learned how to … or have forgotten how to listen to your body.

Most of us rely on our environment for our cues (when to eat, how much, and what kinds of food, etc.).

That can lead you to constantly get caught up in whatever current “trendy diet” is hot right now.

Go Keto…. Eat fat, not carbs!
Get in the Zone… Eat protein, not fat!
Go vegetarian… Eat plants, not animals!
Go Paleo… Eat animals, not plants!

It’s no wonder so many people are completely confused.

When you rely solely on “what’s out there” for guidance, it leads to an endless cycle of guilt and disappointment.

To me, Learning to tap into how we feel is the basis of “intuitive” eating. Learning to simply slow down to LISTEN to your body – and then make decisions based on THAT. A big part of the way I practice is to help people tap into what works for them INDIVIDUALLY! We are all different and unique and respond to a different set of principles when it comes to food and lifestyle.

Intuitive Eating…

—> It means eating when you’re actually hungry, and stopping when you are comfortably full.

—> It also means eating foods that help YOU feel energized and healthy vs. bloated and tired.

As a result, no foods are “good” or “bad”, per se. Unless of course you have particular food sensitivities, intolerances, or allergies that we have uncovered by working together or you know of already.)

Doesn’t that sound liberating?

But … if you’re not used to eating that way, it also can sound a little scary not to have specific guidelines.

It can be a re-learning process – but it’s one that brings along a LOT of freedom!

Over time you learn what foods make you feel energized and which ones leave you feeling depleted – and how much food your body actually likes to eat before it feels too full!

So … how do you get started?

Easy! Wait for your body to TELL you it’s hungry … and then enjoy your food, until your body tells you it’s satisfied.

You’re eating when you’re physically HUNGRY …. not because you’re bored, stressed, thirsty, or because someone laid out some snacks at home, at a friends, or at the office.

Over the next couple of weeks, I’m going to share some ninja tips to help you be successful tapping into YOUR body’s signals and intuitive eating.

This could be completely life-changing if you pay attention.

Are you willing to give it a try?

Let me know and lets keep the conversation going in my Private Facebook Group “Natural Solutions for Peak Wellness”. I’ll be sharing other resources therein as well as we move through the month 🙂

Dedicated to peak wellness 🙂

REFERENCES:  www.healthline.com/nutrition/quick-guide-intuitive-eating​​​​

 

 

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

Collations pour mieux nourrir votre cerveau | 6 Brain Friendly Snacks

J'espère que votre semaine commence bien ! Nous avons examiné un grand nombre de domaines importants en ce qui concerne le stress et l'anxiété. Quelques idées, quelques conseils, quelques outils...  Si vous êtes aux prises avec le stress et l'anxiété, j'ai d'autres...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.