INFLAMMATION AND YOUR GUT

Why “a few little issues” often show up together

We hear it every week in the practice.

“I’m tired all the time.” "My gut feels off.” “My skin keeps flaring.” “My joints feel stiff.” “My sleep is patchy.” “My mood is flat.” “I feel inflamed.”

People often say it like these are separate problems. Different parts of the body. Different causes.

The podcast we listened to this week, from ZOE, put a simple idea back on the table.

Chronic, low-grade inflammation often links these issues together.

Not the normal, helpful kind. Inflammation is not always bad.

If you cut your finger, inflammation helps you heal. If you catch a virus, inflammation helps you fight it.

Trouble starts when the immune system stays switched on in the background. Low level. Ongoing. Easy to miss.

Dr Will Bulsiewicz points out that chronic inflammation links with many modern health conditions. He names heart disease, dementia, depression, and diabetes. He also talks about bigger groups like autoimmune disease, allergies, metabolic disease, hormonal health conditions, mood disorders, and cognitive health issues.

That list can feel heavy. Here is the useful part.

If inflammation sits behind many problems, then a few smart changes often help more than one problem at the same time.

The “quiet signals” we see every day. In the podcast, Dr Bulsiewicz lists symptoms people often accept as normal.

Fatigue Skin breakouts Bloating and gas Headaches and migraine Joint pain and body aches Ongoing congestion and allergy-type symptoms Poor recovery after exercise Menopause symptom worsening Irregular menstrual cycles Erectile dysfunction

If you have one or two of these, it does not mean something is wrong with you. It means your body is giving feedback. So why the gut?

He explains it like a three-layer defence.

First layer. Your gut microbes They help keep the “troublemakers” under control. They help train your immune system.

Second layer. Your gut barrier A thin lining that decides what gets in and what stays out.

Third layer. Your immune system When the first two layers struggle, the immune system has to stay on alert.

This is why gut health and immune health move together.

Four food levers that show up again and again Dr Bulsiewicz calls them "The four nutrition workhorses".

1.  Fibre Fibre feeds your gut microbes. They turn fibre into short-chain fatty acids that support the gut barrier and immune balance.

Try this Add one fibre food each day for 2 weeks.

Simple options Oats Chia or flax Lentils or chickpeas Berries Broccoli or carrots Nuts and seeds

2. Polyphenols These are the compounds that give plants their colours. Your microbes help “activate” many of them.

Try this Add colour to your plate.

Easy options Berries Herbs and spices Green tea Coffee Tomatoes, capsicum, beetroot Extra virgin olive oil

3. Healthy fats Focus on quality.

Mainstays Extra virgin olive oil Avocado Nuts Omega-3 sources like chia, flax, walnuts, sardines, salmon Try this Use extra virgin olive oil daily. Add omega-3 foods several times a week.

4. Fermented foods These support microbiome diversity. Human research links them with lower inflammation markers over weeks.

Try this Add one fermented food each day.

Simple starters Natural yoghurt or kefir Sauerkraut Kimchi Miso Tempeh Traditional pickles

Two non-food habits we see change people fast

1.       Meal timing Aim for a steady daily pattern. Eat earlier. Stop late-night grazing.

2.       Stress downshift Stress changes gut function fast. Your body needs daily “safe mode” time.

Pick one for 10 minutes a day Morning light walk Slow breathing Gentle stretching Quiet time without screens A call with someone you care about

If you want a simple starting plan This week, choose two.

One food lever One lifestyle lever

Do them daily for 7 days. Then reassess energy, gut comfort, sleep, and mood.

Link to podcast : here

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie