The Gut - Heart Connection
Let’s explore the connection between gut health and heart health. If you’ve been following along with us for a while now, you will not be surprised that we like to talk about all of the things that ripple from the health of the gut microbiome. The health of the gut microbiome, which is the bacteria that live in the digestive system, influences a variety of body systems and overall health. Today we will focus on the connection it has to heart health.
This connection, sometimes called the gut-cardiac axis, influences the heart in multiple ways; immune signaling, microbial metabolites, and neural connections. The immune system is connected to the heart’s health through inflammation. Changes in the gut bacteria balance can increase lipopolysaccharides (LPS) to enter the bloodstream, causing a trigger reaction of inflammation. This inflammatory response can lead to cardiovascular disease by increasing the plaque development in the arteries and heart. Complex communication signals on the gut-cardiac axis impact the function of the nervous system as it relates to the heart as well, influencing heart rate changes and arrhythmia risk.
Changes in bacterial balance in the gut microbiome have been associated with high blood pressure, lower levels of the “good” HDL cholesterol, increased risk of heart disease, strokes, attacks, and heart failure. There is more research coming out that connects the gut to the heart, which is also promising as a way to positively influence heart health. In the same way that there can be negative implications from microbiome changes, there can also be positive influences when focusing on increasing the guts biodiversity.
To positively impact heart health through the gut, here are some daily tips:
Antibiotics – take them only as needed, and with caution. The same medicine that kills the harmful bugs can also kill off gut bacteria. Take them as prescribed, only as needed. Probiotics can sometimes be taken during the same day, but a few hours away from antibiotics. Check with your doctor or pharmacist if that is the right approach for you!
Wash your hands – this may seem simple, but hand washing is a great way to prevent harmful bacteria from entering the gut.
Fiber – you’ve read it here before, and will read it again in the future, fiber rich foods help the body in a variety of ways. Feeding the good bacteria in the gut, improving immune health, improving heart health, helping hormone health, and helping reduce strain on the pelvic floor! Adding in plant foods throughout the day, in variety, can help increase your fiber intake. Follow our social media page for more fiber fueled recipe ideas every Friday!
Probiotics – in food of supplement form, probiotics can help to increase the diversity of the gut microbiota! Foods like yogurt, miso, sauerkraut, and other fermented foods can be great for the gut
Movement – good for the heart and gut health, keeping the body moving helps with both. From gentle yoga and walking to strength training and sprints – these movements improve the hearts’ function, and gut health.
There is a strong connection between the gut’s bacterial balance and many of the body systems. Today we looked specifically at its impact on increasing inflammation and disease in the heart. The reverse can also be true; gut health can help to decrease inflammation and chances of heart disease. Try some of the daily tips to help improve your gut and heart health; avoiding antibiotics unless necessary, washing your hands, increasing fiber, probiotics, and movement!
References:
