“The beginning is always today.”
Happy New Year to you all! I know it’s almost February, and I’m late to the party, but I have my reasons. I usually love the buzz, chaos and build-up of Christmas and New Year celebrations, but December 2024 was different. It was different because I spent most of my days and nights on the floor, in the foetal position, crying in pain. It was pain like I’ve never experienced before, and it shattered both my mental and physical well-being.
This rough episode in my life began in November when I was diagnosed with a stomach infection known as Helicobacter Pylori (H Pylori). The treatment involved two different antibiotics to eradicate the bacteria and Omeprazole to help reduce the stomach acids and allow the gut to heal. The antibiotics did their job of eradicating the H pylori (thankfully!!) but not without any side effects. The H Pylori had already aggravated the gut, but the antibiotics worsened this situation because, by default, they also eradicated all the good bacteria. This irritated the gut lining even further. The physical outcome of this situation was abdominal cramps that resulted in three visits to A&E, where I was given intravenous painkillers, including morphine, to help manage the pain.
Fast forward to January 2025. I am a lot better than I was in 2024, but I am still not pain-free. Healing the gut is a slow process that will take time and patience. A prominent aspect of this healing process is managing my diet to promote the growth of beneficial bacteria that will help restore the lining and health of my gut.
As a dietitian, I have an undisputed appreciation that my diet will play an important role in restoring the health of my gut, as we have ample research to back this up. However, more so now than ever, I have a much deeper appreciation for the impact of my mental well-being on the health of my gut. This phenomenon is known as the gut-brain axis, which is the bi-directional communication pathway between the gut and brain. The strategies supporting this phenomenon vary in individuals, but I know what works for me.
So, whilst I’m not a believer in New Year’s resolutions (as I feel we should be open to change throughout the year), I am at a point where there is room for change in my lifestyle, which will inevitably have a positive impact on my current and future health. I have, therefore, joined the January (in my case, February) resolution bandwagon and set both dietary and lifestyle intentions to support my gut-brain axis. These are the strategies I am following to heal my gut and aid my recovery.
Dietary strategies
1. Track food, symptoms, mood and activities to help spot potential triggers for symptoms.
2. Be mindful of common dietary triggers, as these can contain ingredients that aggravate the bowels, e.g. spicy foods, caffeine, alcohol, and high-fat meals.
3. Gradually increase the diversity of plant-based foods to help repopulate a healthy and thriving gut microbiome.
4. Increase the diversity of gut bacteria by including fermented foods in the diet: kefir, kimchi, and sauerkraut.
5. Eat slowly and be mindful of how many times I chew my food.
Lifestyle strategies
1. Take a daily outdoor walk with the dog, as this increases exposure to a range of beneficial bacteria.
2. Practice gut-directed yoga and breathing exercises daily.
3. Prioritise sleep by maintaining regular sleep times and relaxing before bedtime (reading/meditation/ listening to calming music).