URBAN HEALTH METHOD

ARIANA KORMAN, RD, CDN

Ariana earned her bachelor's in Nutritional Sciences at Cornell University before becoming a Registered Dietitian at New York University's Steinhardt School. She is currently earning her Master's in Clinical Nutrition at NYU.

What is Gut Health?

Your body is home to trillions of microorganisms, most of which live in your large intestine (aka your "gut"). Gut health refers to the mini-ecosystem of bacteria in your gut, and its balance of beneficial and harmful bacteria. Your gut is also home to the majority of your immune system, and gut health and immunity go hand-in-hand.

Why It's Important

This mini-ecosystem of bacteria is called your microbiome and directly impacts almost every aspect of your physical and mental health. Even your immune system is majorly affected by your gut microbiome - about 70% of your immune cells are found right in your gut wall! Your gut's microbiome also regulates your digestion, aids in nutrient absorption, and has even been found to influence your mood.

Get the Best Gut

Routine is important - being mindful about your inputs and how they affect your microbiome is essential to your physical and mental wellbeing.

THE ROUTINE

1. Stress Management

Studies  show emotional, physical, and environmental stress can all have a negative effect on gut health. Stress activates your sympathetic nervous system, which diverts blood away from the digestive system, depriving gut bacteria of oxygen and nutrients. To make things worse, stress in combination with H. Pylori bacteria (a harmful bacteria) is the root cause of most stomach ulcers. Take the time to rewind, relax, and be mindful.

- A Good Night's Sleep

Sleep deprivation leads to disruption of the balance of your gut microbiome, and an unhealthy microbiome disrupts sleep — it's a two way street! Avoid this vicious cycle — practice good sleep hygiene by limiting blue light before bed, sleeping at a cool temperature, and turning off any ambient lights. Magnesium is a mineral that helps with muscle relaxation and promotes sleep. Foods high in magnesium include almonds, bananas, dark chocolate, and whole grains.

3. Daily Probiotic

This is the #1 thing you can do for your gut — it's also the easiest and has the highest, most immediate payoff! Probiotics contain the billions of good bacteria that increase the strength of your microbiome. At JP, we love ProViotic® — our vegan, non bloating probiotic clinically proven to improve digestion, support the immune system, and aid in nutrient absorption. Our ProViotic® also directly targets the H. Pylori bacteria, helping to prevent the aforementioned stomach ulcers!

ProViotic®] Lactobacillus bulgaricus, can kill a variety of harmful bacteria, including food pathogens salmonella and E. Coli. Its apparent ability to eliminate

a broad range of harmful bacteria is "striking," says Dr. Onderdonk,

Havard Medical School.

— The Wall Street Journal

Traveling with Probiotics

Travel can also wreak havoc on our gut. Flying, eating out, trying exotic foods, and throwing off our usual routine disrupts the delicate balance of bacteria in our body. Taking a daily probiotic while you travel is essential. We are pioneers in the travel probiotic space. We created a shelf-stable probiotic by completely eliminating animal products — ProViotic® is made to support gut health on the go!

4. Incorporate Prebiotic Foods into Your Diet

As if we needed another reason to eat fiber! Prebiotics are mainly fiber and indigestible carbohydrates that probiotics feed on to grow. These compounds can't be digested by us, so our gut bacteria breaks them down and uses them for fuel. Fermented foods, like apple cider vinegar and kombucha, are another great source of prebiotics (and probiotics!).

5. Eat Plant Based Whenever Possible

Plants are the best way to get the fiber and nutrients that fuel your microbiome's health. Aim for a variety of colorful fruits and veggies, whole grains like quinoa and oats, legumes like beans and lentils, and plant based protein like nuts. Plant Based smoothies like our Blue Magic are an excellent way to give your gut a boost -or try any of our favorite gut health-promoting foods like Hot Oatmeal, Pesto Protein Mushroom Noodle Jar, or our Roasted Veggie Tapa.

6. Regular Exercise

A regular fitness routine helps to promote gut health and a diverse microbiome. New studies² have even shown athletes have a higher variety of gut bacteria than non-athletes. You don't need to be an olympian to see the benefits! If you can't make it to the gym, go for a walk! Incorporating even small amounts of daily activity can give you these benefits. Daily activity also helps with stress management and sleep quality, exponentially increasing your all-around health.

Wishing you good health,

Ariana Korman, RD, CDN Nutritionist, Juice Press