The impact of the COVID-19 pandemic has been multifaceted, affecting nearly every aspect of our lives, from social interactions to economic systems. One crucial but often under-discussed impact of the pandemic is its effect on our overall health – and not just through the virus itself. The profound and lasting changes in our lifestyle, eating habits, and stress levels have had unexpected consequences on our well being. Central to this change has been the deterioration of our gut health (Zabetakis et. al, 2020).  

The Hidden Costs of Lock downs and Quarantines
During the initial phases of the pandemic, lock downs and quarantines, though necessary for controlling virus spread, inadvertently influenced our health in multiple ways:

Dietary Changes: Many turned to comfort foods, which are typically high in sugar, unhealthy fats, and processed ingredients. These foods can disrupt the balance of beneficial microbes in our gut.

Physical Inactivity: Gym closures, stay-at-home orders, and general fear of the outdoors led to a more sedentary lifestyle, which can reduce the diversity and health of our gut microbiome.

Increased Alcohol and Drug Consumption: Alcohol, especially in excessive amounts, can damage the lining of the gut and reduce the number of beneficial bacteria, leading to increased gut permeability and inflammation.

Stress: The Silent Assassin
One cannot discuss the health repercussions of COVID-19 without addressing the increased stress levels. The constant barrage of news, loss of loved ones, economic hardships, and overall uncertainty took a toll on our mental well-being. Chronic stress has long been recognized as a factor that can compromise gut health. It can lead to changes in gut motility, increase gut permeability, and even alter the composition of the gut microbiota.

Gut Health: More Than Just Digestion
The gut is often dubbed the "second brain," and for a good reason. It houses trillions of microbes that play a pivotal role in our health, far beyond digestion. The gut microbiome influences our immunity, brain health, and even mood. Did you know that the majority of serotonin, the happiness hormone, is produced in the gut?  An imbalance in our gut flora, known as "dysbiosis," can result in various issues, from digestive disorders like irritable bowel syndrome (IBS) to systemic problems such as autoimmune diseases and depression.

The COVID-Gut Health Connection
The disruption of our daily routines, combined with increased stress, led to significant alterations in our gut health. With a compromised gut, individuals are more susceptible to infections, inflammatory conditions, and mental health disorders. Recent studies have shown an increase in gastrointestinal problems post-COVID, which might be due to a combination of the virus's direct effect on the gut and the indirect impacts of lifestyle changes and stress.

The Way Forward
While the COVID-19 pandemic brought numerous challenges, it also presented an opportunity to reevaluate our health priorities. To restore and maintain health:

Diet: Incorporate a balanced diet rich in fiber, fermented foods, and diverse plant-based ingredients. These can help replenish and nourish our gut microbiota.
Exercise: Regular physical activity has been shown to benefit gut health by increasing the diversity of gut microbes.
Mindfulness and Stress Reduction: Practices like meditation, yoga, and deep breathing can reduce stress and its adverse effects on gut health.                                                                Sleep:  Our bodies repair our overall health systems while we sleep, and a sleep deficiency will decrease the ability of our bodies to heal.  

In conclusion, the aftermath of the COVID-19 pandemic underscores the intricacies of our health and how various factors, even those seemingly unrelated, can converge to affect our well being. As we move forward, prioritizing our gut health can pave the way for improved overall health and resilience against future challenges.

My suggestion for your this week is to take an assessment of your current diet and lifestyle and make just one simple change this week.  

• If you are stressed, can you find 10 minutes a day to find a peaceful environment and just relax for 10 minutes, maybe by listening to music, or going for walk in nature.  Meditation is great and there are several free apps for smart phones to help you if you don't know how.  (I'll cover meditation and the science behind it in a future blog)
• If you sleep less than 7 to 9 hours a night, trying adding just 15 minutes to your sleep schedule daily this week.  End your day with a relaxing ritual
  • Maybe getting your thoughts out in a journal
  • Take a relaxing cool shower or bath before bed.
  • Make sure your bedroom is dark and quiet, using a sleep mask or ear plugs if necessary. (again more coming in future blog post).
  • Try lavender essential oil  -- put a few drops in the palm of your hand and wipe your palms over your pillowcases.
• If you drink sweetened beverages during the day, replace your sweetened beverages with water or flavored water.  You can flavor the water with lemon or other fruit if you like (Blueberries are my favorite).
• Are you a fast-food connoisseur?  Think about which days you will commit to bringing lunch from home or buy a more healthful alternative.  Lunch can be as simple as left over dinner from last night.
• How many fruits and vegetables do you consume on a typical day. If you need to up your vegetable game, think about adding a side salad to lunch and dinner this week.  Salad can be as simple as a bag of salad greens and some grape tomatoes with a vinaigrette.  It doesn't have to be gourmet, just mostly green!
• Keep a journal of your goals and accomplishments;  small changes add up to big improvements.

Don't overthink this.  Just choose one thing to improve and commit to doing it every day this week to improve your health.  Better yet, plan to make a change with a friend who will be an accountability partner.  

If you need help or just don't know where to start, schedule a free 30 minute telephone or video consultation.  I'll be introducing a new program, Reclaim Your Health and Vitality soon to provide targeted personalized help.  So stay tuned.

When we improve our diet and lifestyle, we feel better, our moods are elevated, our energy improves and our immune system gets a boost.  It's not just about avoiding sickness; it's about living our best lives.  

Until next week,  

Karen

References:

Zabetakis, I., Lordan, R., Norton, C., & Tsoupras, A. (2020). COVID-19: The Inflammation Link and the Role of Nutrition in Potential Mitigation. Nutrients, 12(5), 1466. https://doi.org/10.3390/nu12051466