Love Your Gut: How Your Gut Health Impacts Your Hormone Health And Stress Levels

How familiar are you with your gut health? We know it doesn't sound like an appealing subject, but the gut might be the coolest and most under-appreciated part of the human body due to its influential role in overall health and wellbeing. In case you aren't that familiar with your gut health, we want to tell you all the ways your gut takes care of you, and how you can take care of it in return. We’re also sharing the amazing connection between your gut health and stress levels, and how you can support both for optimal wellness.

Let’s talk about the importance of your gut health. 

First, let's talk about the gut. Did you know that your gut is often referred to as your "second brain"? That's because it's home to trillions of bacteria that play a crucial role in your overall health, including your immune system, digestion, and even your mood. 

All of those gut bacteria, plus other microorganisms in the body, make up something called your unique microbiome. What's important to know is the more diverse and healthy your microbiome is, the better your physical and psychological functioning will be overall. There are factors you can't control, such as age, environment, and prior use of antibiotics that influence your microbiome diversity. But the good news is, you can positively influence the health and diversity of your microbiome through your current diet. We've got more on that below.

Of course, this means you can also damage gut bacteria (and reduce microbiome diversity) through your diet and lifestyle. Things like dehydration, lack of sleep, inactivity, chronic stress, heavy alcohol consumption, high-sugar diets, and diets rich in processed fats can all damage our gut bacteria. This can lead to poor gut health and related conditions such as reduced immune function, increased risk of diabetes, and an increased risk of depression.

The importance of gut health during pregnancy.

1. A healthy gut supports fertility by promoting a healthy hormone balance

A delicate balance of hormones drives fertility, and your gut bacteria drives your hormone balance. Research has found that when gut bacteria is disrupted, it leads to higher circulating levels of estrogen, as the body isn't as equipped to metabolize this key reproductive hormone. High levels of estrogen are associated with disrupted menstrual cycles, PCOS, endometriosis, and impaired ovulation, which are all linked with infertility issues.

2. A healthy gut during pregnancy could reduce the risk of complications

Research has shown that a woman's microbiome in pregnancy appears to play a role in reducing adverse outcomes related to maternal and neonatal health. Findings suggest that reduced microbiome diversity (poorer gut health) may have a connection to preeclampsia, gestational diabetes, preterm birth, and excessive weight gain during pregnancy. Studies have also found that diets rich in pre- and probiotics as well as healthy intake of dietary fiber possibly reduces the risk of high blood pressure in pregnancy as well.

3. A healthy maternal gut encourages a healthy infant gut

A baby’s gut microbiome is virtually non-existent before birth, but their infant gut bacteria plays an important role in brain development, digestion and absorption, and immune function. As the mother, you are able to pass on your microbiome to baby and lay the foundation for your baby's gut health for the future. The first 3 years of life are the most important for the development of your baby’s microbiome, which you will pass on to your baby in utero, during vaginal childbirth, and then through skin-to-skin contact after birth.

Gut health and stress

As many of you may already know, pregnancy and motherhood can be incredibly stressful. And when you're under stress, it can have a negative impact on your gut health. Stress can disrupt the balance of good bacteria in your gut, leading to inflammation and digestive issues like bloating and constipation. This may be easier said than done, but finding ways to manage your stress is crucial for both your gut health and overall wellness. Try meditation, yoga, or deep breathing exercises.

How to improve your gut health, starting today

Research shows that by eating healthier you can actually improve your gut bacteria in as little as 3 days -- but the key to a healthy microbiome is eating a balanced diet and living a healthy lifestyle consistently. If you’re trying to conceive, pregnant, or breastfeeding, promoting your own gut health will not only benefit you, it could impact your baby for years to come. So if you're ready to start improving your gut health, here's how you can get started right away.

Add avocados to your diet. A new study published in The Journal of Nutrition found eating just one Hass avocado increased the diversity in gut bacteria. They have 250 calories and 23 grams of fat but are rich in monounsaturated fatty acids which are thought to lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Make some avocado toast, toss it in a salad, or add it to your favorite sandwich! We have loads of recipes in the Baby2Body app that feature this humble fruit in a variety of fun ways.

Move your body every day. Exercise has been shown to support the growth of good gut bacteria, along with all the other amazing benefits it offers! Research isn’t exactly clear why yet, but they believe it may be due to exercise reducing levels of stress hormones that impact gut bacteria. A 2018 study published in the journal Medicine and Science in Sports and Exercise found an increase in bacteria that support metabolism, reduce inflammation, and regulate blood sugar after 6 weeks of an exercise program. These levels did fall after exercise stopped though, so by staying active on a regular basis you’ll help keep your microbiome active too! 

Get some good rest. Your gut follows a circadian rhythm just like the rest of your body, so when you disrupt your sleep cycle, your eating cycles can also fluctuate and impact your microbiome. Sleep deprivation, even just partial, has also been shown to alter your gut bacteria and may even reduce cognitive functioning. Get at least 7 to 8 hours of sleep each night so the next day both you and your gut are happy!

Have a glass of water. Right now! And then make sure you're logging an additional 8-10 glasses per day. We know you may be sick of hearing the 'drink more water' mantra, but hydration benefits all areas of health and wellness and gut health is no exception. Water intake plays a critical role in maintaining the mucosal lining of the intestines, and this is important in helping protect gut bacteria even in times of stress. It's one of the easiest things you can do to support good gut health.

Eat more mindfully. When you’re about to eat something, try acknowledging what that food will do for your gut. Probiotic foods and fermented foods (such as pickles, unsweetened yogurt, and kombucha) can help introduce good bacteria into the gut. Prebiotic foods, or ones that have indigestible fiber (such as artichokes, asparagus, oatmeal, and wheat bran), boost your current gut bacteria instead of introducing new ones. And lastly, a variety of fruits, vegetables, whole grains, and legumes are jam-packed with digestible fiber and will keep your whole gut system thriving! 

Remember, taking care of yourself during pregnancy and motherhood isn't selfish - it's essential. By loving your gut and supporting both your gut health and stress levels, you can feel your best and enjoy this special time in your life to the fullest.

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