The 1% Better Newsletter

🦠 Why Gut Health is A Major Aspect to Feeling Good and Wellness🦠

Our guts do much more than we superficially think, they are often referred to as a our “second brain” because of its role in our overall well-being. A well taken care gut can impact our mood levels, immunity, clear thinking, longevity, and stress management levels and more.

In this edition of The 1% Better Newsletter we will be diving into the importance of our guts and its relation to our overall well-being, the science behind its functions and the impact it has on our health, and practical ways to increase gut health.

🧠The Connection Between The Brain and Gut 🧠

The gut and the brain constantly communicate through the brain-gut axis, it is a connection portal where about 2/3rd of our serotonin levels are produced and managed. This neurotransmitter transmits the “feels good” feeling to our bodies. This area of our bodies also contains:

1. Inflammation and Mood Swings: An unhealthy gut, or a bacteria imbalance, can cause these things to occur and worsen if not treated.

2. Anxiety, Depression, and Other Feelings: A bacteria imbalance can cause emotional distress to occur due to decreased microbiomes in our gut.

3. The vagus nerve which connects gut health to brain functions.

This literally means that whatever you put into your body, your body will reflect it via mood swings, inflammation and more. So it is important to take care our diets and consider the effects of a “dirty” or unhealthy diet, especially a diet that consist of ultra processed foods.

The Best Foods To Support A Healthy Gut

1. Probiotic Foods: Greek yogurts, Kimchi, Kefir, and Miso

   Why: These aid the gut in preventing emotional imbalances

2. Prebiotic Foods: Onions, Garlic, Bananas, Flex seeds and Greens

   Why: These replace and nourish good bacteria

3. Fiber-Full Foods: Chia seeds, Beans, Leafy Greens, and Lentils

   Why: These support digestion

4. Foods Fermented: Pickles, Tempeh, and Apple Cider Vinegar

   Why: These contain natural probiotics that can balance our gut microbiome

5. Anti-Inflammatory foods: Bone Broth, Herbal Teas, and Green Tea

   Why: These contain anti-inflammatory properties

These foods help in nourishing, replacing and moderating “good” bacteria in our guts that are vital to our health.

The Worst Foods And To Avoid

1. Ultra-processed Foods: Cheetos, Chips, Cookies, Cereals, and Artificial Sweeteners

   Why? Not good because they are harder to digest and promote inflammation.

2. Fried Foods: Fried hot foods like deep fried Oreos and Churros

   Why? Harder to digest

3. Alcohol: Excessive alcohol causes good bacteria to be killed

   Why? Good bacteria helps regulate our mood swings and inflammation levels.

These foods disrupt and sometimes kill good bacteria in our guts which are vital to our health.

Lifestyle Habits To Aid Our Guts

Daily habits influence the health of our guts, including:

1. Manage Sleeping Habits: bad sleeping habits decreases good bacteria levels

2. Manage Stress Levels: stress can disrupt digestion and good bacteria

3. Exercise: helps with gut function and digestion

4. Stay Hydrated: water helps move foods and nutrients to our organs more efficiently

💡Final Thoughts: The 1% Better Mindset💡

Your gut is one of the most important aspects related to your overall health. Incremental changes in habits, such as drinking more water, eating leafy greens and yogurts — can result in improved life quality metrics, better digestion, improved energy, and a better mood. Begin with a couple changes in your habit this week and let us know how you feel! ✨

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