The BIÂN Blog

The Best Foods for Gut Health: Dietary Fiber and Prebiotics

Dietary fiber, found in plant-based foods, is a type of carbohydrate that the human body cannot fully digest and absorb. This makes it essential for maintaining a healthy gut ecosystem. Dietary fibers are considered "prebiotics" because they serve as food for the beneficial microbes in our guts.

There are two primary types of dietary fiber:

1. Soluble Fiber: Soluble fiber dissolves in water to form a gel-like substance. It can be found in foods like oats, beans, lentils, fruits (such as apples and citrus fruits), nuts, flax seeds, and certain vegetables like carrots and cucumbers. Soluble fiber slows down digestion and absorption, improving blood sugar control. It also promotes the removal of cholesterol through stool and provides nourishment to the microbial populations in the gut.

2. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to stool. It consists of polysaccharides found in whole grains, nuts, seeds, and many vegetables such as broccoli, cabbage, onions, tomatoes, and green leafy vegetables. Insoluble fiber helps move waste through the digestive system more effectively.

Probiotics: Supporting Your Gut Microbiome

Probiotics are live microbial cultures found in fermented foods like yogurt, kimchi, sauerkraut, miso, and kombucha. These foods help maintain a healthy balance of gut bacteria. For optimal results, it is recommended to consume probiotic-rich foods in combination with a diet rich in prebiotic dietary fiber. This synergy ensures a favorable environment for the growth of beneficial gut bacteria.

Omega-3 Fatty Acids: Reducing Inflammation

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, flax seeds, extra virgin olive oil, chia seeds, and walnuts, serve as anti-inflammatory agents in the body. Including these foods in your diet can help lower gut inflammation and support gut health.

The Worst Foods for Gut Health

While it's important to focus on the best foods for gut health, it's equally crucial to be aware of the worst foods that can negatively impact your gut microbiome:

1. Highly Processed Foods: These foods often contain artificial additives, preservatives, unhealthy fats, and high levels of sugar. The process of producing highly processed foods strips away dietary fiber, which is crucial for gut health.

2. Sugary Foods and Beverages: Excessive sugar consumption can disrupt the balance of gut bacteria, favoring the growth of less helpful species over beneficial ones.

3. Artificial Sweeteners: Some studies suggest that artificial sweeteners may alter the gut microbiome in ways that are not beneficial for gut health.

‍4. Excessive Red Meat Consumption (lack of dietary fiber): While red meat can be part of a balanced healthy diet, excessive consumption without sufficient dietary fiber intake can lead to imbalances in the gut microbiome.

5. Alcohol: Excessive alcohol consumption can negatively impact gut bacteria and the gut lining, potentially leading to inflammation.

Prioritizing gut health involves incorporating dietary fiber and prebiotics through plant-based foods. Probiotics from fermented foods and omega-3 fatty acids can further support gut health. On the other hand, highly processed foods, excessive sugar, artificial sweeteners, excessive red meat consumption, and alcohol should be limited to maintain a healthy gut environment.

By making informed choices and embracing a balanced diet focused on gut health, you can support your overall well-being and promote a vibrant digestive system. Remember, a healthy gut is the foundation for a healthier you!

Even in reasonably healthy individuals, aging is naturally associated with significant shifts in body composition, most notably a progressive loss of muscle mass related to nutritional, inflammatory, and hormonal factors.  Most of us are aware of the positive benefit of exercise at any age, but I think we’ve long underestimated the importance of maintaining and building strength.  I strongly encourage all of my patients, especially older individuals, to incorporate resistance training (using either dumbbells or their own body weight) at least 2-3 days/week.  It would be inaccurate to say that just walking or steady-state movement is enough if we’re truly aiming for a goal of vitality rather than merely longevity.

Balance training, through yoga or tai chi (for example), is also imperative to ward off the potential fall risk associated with aging. Hip fractures related to falls in elderly patients can set off a cascade of serious health complications, including blood clots, pneumonia, depression, and progressive loss of functionality.  

There is no one-size-fits-all nutritional recommendation for optimized long-term health.  A predominantly plant-based diet is arguably the best option for those at risk for cardiovascular disease, while a high-fat, low-carbohydrate diet may offer better protection against dementia.  Aiming to reduce the classic culprits for inflammation (sugar, alcohol, and processed foods) is always advised.  

Beyond the scope of physical wellness, there’s widespread understanding that living a long and healthy life is largely dependent on psychological well-being.  Having social connections and a sense of purpose contributes substantially to one’s ability to thrive, even in the midst of health-related challenges or limitations.  We could eat the perfect diet, exercise every day, and vigorously perform mental brain games, but these strategies offer very little in the grand scheme of things if performed in a vacuum.  Humans are inherently social beings, and the need for community support becomes all the more significant upon entering the later years of life.

Creating a wellness routine is not just about eating right or working out; it's a holistic approach to life that can help you feel energized, focused, and healthy. By incorporating various elements into your daily routine, you can cultivate a sense of well-being that extends beyond physical health. Sarah Tisch, RNC and BIÂN yoga instructor, shares a recommended wellness routine that can help you stay on track and feel your best.

Morning Rituals to Start Your Day Right

First things first, rehydrate your body. As soon as you wake up, drink two glasses of water with electrolytes to jumpstart your day. This simple act can help maintain an optimal level of hydration throughout the day, keeping you refreshed and energized.

Next, consider incorporating cold exposure into your morning routine. Taking a 3-5 minute cold shower may sound intimidating, but it can provide an early cortisol spike and release of catecholamines. This can help you feel revitalized and energized, ready to tackle the day ahead.

Within one hour of waking, make an effort to view the morning sunlight. Exposure to natural light can help regulate your circadian rhythms and promote a natural wake-up process. Try enjoying a brisk walk in nature, either with a furry friend or solo while catching up on a podcast. This can invigorate both your body and mind.

While many of us rely on our morning cup of coffee to kickstart the day, try to delay caffeine consumption for 90-120 minutes after waking up. This allows adenosine, the sleep-inducing chemical, to clear out before stimulating your system with caffeine.

Consider practicing morning yoga, as it can help you feel relaxed and centered for the day. Even dedicating just 20-60 minutes to yoga can make a significant difference in your overall well-being.

Nourish Your Body with Wholesome Foods

A healthy diet plays a crucial role in promoting overall health and well-being. Regardless of your dietary restrictions or preferences, it is recommended to focus on consuming mostly whole and unprocessed foods. Incorporate plenty of vegetables, fruits, whole grains, lean protein, and healthy fats into your meals. These nutrient-rich foods provide the essential vitamins and minerals your body needs to thrive.

Consider adding fermented foods to your diet. Aim for 3-5 servings of fermented foods per day to optimize your microbiome. Foods such as kimchi, kefir, yogurt, and sauerkraut are excellent choices that can support your gut health.

Limit alcohol consumption as part of your wellness routine. It is recommended to limit alcohol intake to only 1-2 drinks per month, as high intake can disrupt your sleep cycle and have negative effects on your overall health.

To ensure you're getting all the necessary nutrients, consider incorporating daily supplements into your routine. Omega-3 fatty acids, magnesium threonate, apigenin, and theanine are some examples of beneficial supplements that can support sleep quality and overall well-being.

Movement and Mindfulness throughout the Day

Physical activity is essential for maintaining a healthy lifestyle. Aim for a minimum of 30 minutes of movement each day, whether it's through Pilates, yoga, strength training, or other forms of exercise that you enjoy. Additionally, prioritize heart health by engaging in cardio exercises such as walking, running, or high-intensity interval training (HIIT). Remember to get outside for some fresh air at least once a day to rejuvenate your mind and uplift your spirits.

Throughout the day, take short breaks to practice mindfulness and center yourself. Whether it's a 5-minute gratitude meditation in the morning or a midday pause for a be-still meditation, these moments of reflection can help reduce stress and improve overall mental well-being.

Winding Down for Restorative Sleep

Creating a wind-down routine is crucial for good sleep hygiene. Adopt the 3-2-1 method to prepare your mind and body for a restful night's sleep. Three hours before bedtime, pause food and alcohol intake. Two hours before bed, pause all work-related activities. One hour before bed, minimize screen time and engage in activities that promote relaxation, such as reading or having meaningful conversations with loved ones. Approximately 45 minutes before bed, begin your nightly skincare and dental hygiene routine, take a warm shower, and complete a final 5-minute reflection meditation. By prioritizing sleep and aiming for a consistent bedtime between 8:30 pm and 9:30 pm, you can ensure you receive a full 8 hours of restorative sleep.

Prioritize Your Mental Health and Relationships

It's important to prioritize spending time with loved ones, especially during weekends. Engaging in activities that promote relaxation, boost your mental health, and provide much-needed downtime can have a positive impact on your overall well-being.

Creating a wellness routine is a personal journey. Start small, create your plan, and see how these added changes gradually bring greater changes to your life.

Low impact workouts have gained popularity due to their joint-friendly nature, accessibility, and beginner-friendly approach. But what exactly does "low impact" mean? According to Collins Dictionary, low-impact exercises are those that don't put a lot of stress on the body. In the past, it also meant keeping one foot on the floor and avoiding jumps. However, it's important to note that low impact doesn't necessarily equate to low intensity.

Intensity and impact are two different things. Exercises like box jumps or burpees are considered high intensity because they involve leaving the ground and bracing for impact. On the other hand, activities like rowing or cycling are low impact as they are seated exercises but can still be challenging. You can increase the intensity of low impact workouts by adding resistance, increasing pace, or sustaining longer durations.

Pilates, yoga, mobility exercises, and movement prep are also examples of low impact workouts that can be modified to increase intensity based on body angles or the duration of poses. Strength training is another excellent low impact workout option. By adding weights such as kettlebells, dumbbells, or bodyweight resistance, you can increase intensity without high impact movements. Strength training promotes joint stability and muscle building while still being gentle on the body.

Engaging in low impact exercises can offer several benefits. They promote mobility, improved technique, and better body alignment. Low impact workouts also decrease the risk of injury and require less recovery time compared to high impact exercises. Contrary to a common misconception, low impact workouts can be far from boring and monotonous.

To demonstrate, here's a 20-minute routine that combines warm-up, strength training, and cool-down phases:

Phase 1: Warm Up/MobilityPerform each move for 1 minute (each side for 30 seconds):

• 90/90 Hip Switches
• Low Lunge Hip Stretch
• Downward Dog Pose
• Thread the Needle

Phase 2: Strength Workout (15 minutes AMRAP)Complete as many rounds as possible within 15 minutes:For the first round, choose weights that allow you to perform up to 20-25 reps, with the last 5 reps being challenging. For subsequent rounds, decrease the reps or increase the weight as needed.

• Dumbbell Overhead Press (or lateral raise if working with shoulder mobility)
• Dumbbell Front Squat
• Dumbbell Bent Over Row
• Push-Up (adjust intensity by shortening the range of motion or elevating hands on a chair or against a wall)

Phase 3: Cool Down‍

• Go for a walk or repeat the mobility routine from Phase 1.

Low impact workouts feel better and can fit into most lifestyles. They can be done almost anywhere, with minimal equipment requirements. It's important to choose a workout that aligns with your personal goals and preferences. Incorporating a low impact workout into your routine adds variety and cross-training benefits without beating up your body.

Remember, consult with a healthcare professional or fitness instructor before starting any new exercise routine, especially if you have underlying health conditions or specific needs.

Whether you're a beginner or an advanced practitioner, there are several qualities to consider when shopping for a Pilates mat. Lynne Alberding, Pilates Instructor at BIÂN Chicago & Founder of CLĀ Fitness, will help us explore the essential factors that should guide your decision-making process.

The Comfort Factor: Thick or Thin?

Pilates mats are generally thicker than standard exercise or yoga mats. The primary purpose of the extra thickness is to cushion the spine, knees, wrists, and other bony areas of the body during floor exercises. Most Pilates mats are over 1/4 inch in thickness, with the ideal range falling between 5/8" and 3/4" based on individual preference.

However, if you're looking for a mat that can be used for both Pilates and yoga, a 1/4-inch mat will be the recommended sweet spot. It provides enough padding for Pilates exercises while still offering the necessary grip for yoga poses.

Size Does Matter!

Don't overlook the dimensions of the mat when making your selection. Some fitness mats may be too short to properly perform Pilates exercises. Mats designed to roll up are typically 6 feet long but can vary from 56 inches to as long as 86 inches. The width can range from 21 to 39 inches. Ensure that your mat is long and wide enough to accommodate your height and specific needs.

Texture & Material: Grip and Durability

Pilates mat workouts generally don't require a grip surface. However, if you're looking for a mat that can serve both Pilates and yoga practices, opt for a grip surface rather than a smooth one to better support your yoga poses.

‍Closed-cell mats are recommended for their durability, ease of cleaning, and firmness. Pay close attention to the material your mat is made of. Some less expensive mats contain polyvinyl chloride (PVC), which has been proven harmful to humans, pets, and the environment. Look for mats made from safer materials.

‍Can you use a yoga mat for Pilates? Absolutely! However, if you're exercising on a hard surface, consider purchasing a mat that provides more cushioning. Standard yoga mats are typically 1/8 to 1/4 inch thick, which may be too thin to adequately pad sensitive areas during Pilates exercises. If you experience sensitivity in your spine, tailbone, hip bones, wrists, or knees, consider investing in a Pilates mat that is approximately 1/2 inch thick, or even 5/8" to 3/4" for greater comfort.

Brand Recommendations

Two brands that come highly recommended are Stakt and Balanced Body® Aeromat:

• Stakt: Stakt mats are designed to fold, offering versatility in your workouts. They provide immediate modification solutions with varied levels of thickness, making them ideal for individuals with wrist or kneeling sensitivities. Stakt mats are made from BPA-free foam and even offer a recycling program for safely discarding used mats. You can purchase Stakt mats here.
  

• Balanced Body® Aeromat: The Aeromat is a deluxe brand known for its extra thickness, providing superior comfort during exercise. It's a more traditional Pilates mat with ample cushioning. You can purchase Balanced Body® Aeromats here.
  

Remember, these are just recommendations, and individual preferences may vary. It's important to choose a mat that aligns with your specific needs and preferences to enhance your Pilates practice.

Protein powders have become increasingly popular as a convenient way to supplement protein intake, especially during pregnancy. However, with so many options on the market, it's important to know what to look for when choosing a powder that is safe and beneficial for both you and your growing baby.

Ingredients Matter: Fewer, Real, and Recognizable

When it comes to protein powders, the fewer ingredients, the better. Powders with a limited number of ingredients tend to be lower in preservatives and additives, making them a healthier choice. When scanning the ingredient list, prioritize protein as the primary ingredient. Look for protein sources such as whey, pea, collagen, or hemp seed. These are natural and provide high-quality amino acids necessary for proper growth and development.

You might see small amount of sea salt, monk fruit or stevia for taste and this is usually ok. Less than ideal would-be artificial sweeteners, pure added sugar and other chemical names you do not recognize or can’t pronounce.

Third Party Testing: Ensuring Purity and Quality

Since protein powders are not regulated by the FDA, it's crucial to choose brands that undergo third-party testing. This ensures that the product has been tested for heavy metals, chemicals, and overall purity. Without third-party testing, you may be uncertain about the contents and potential contaminants in the powder. This becomes particularly important during pregnancy, where you want to avoid any potential risks to your baby's health.

Safety Considerations: Dairy Intolerances and Nausea

Most protein powders are safe for consumption during pregnancy. However, if you have underlying dairy intolerances or sensitivities, whey-based protein powders may pose issues. In this case, a pea protein powder can serve as an excellent substitute. Pea protein powders are plant-based and free from dairy, making them suitable for individuals with lactose intolerance or those following a vegan diet.

Protein powders can be especially useful during the early weeks of pregnancy when nausea, vomiting, and food aversion are common. They can provide a more palatable source of protein intake when whole foods become challenging to keep down. Additionally, as your baby grows, so do your protein and caloric needs. Protein powders can help meet these increased requirements.

However, it's important to remember that protein powders should ideally be used as a supplement during pregnancy, especially when you feel tolerant of food and are not experiencing nausea or queasiness. Emphasize whole foods and natural sources of protein whenever possible, as they provide not only amino acids but also other essential nutrients in their natural context.

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Choosing the best protein powder during pregnancy involves looking for powders with minimal ingredients, prioritizing high-quality protein sources, and avoiding artificial additives. Third-party testing is crucial for ensuring purity and quality. While protein powders can be beneficial, they should be used as supplements alongside a well-rounded diet consisting of whole foods whenever possible.

Remember to consult with your healthcare provider before incorporating any new supplements into your pregnancy regimen to ensure they align with your specific needs and health conditions.