If you’re tired, anxious, dealing with acid reflux, or feeling constantly stressed, your gut may be trying to tell you something. Gut health isn’t isolated—it’s deeply connected to your entire body and how you feel day to day. Improving your gut health can have a powerful impact on your overall wellbeing.
Your gut and brain are in constant conversation through the vagus nerve, which is why the gut is often called your “second brain.” Gut health influences your mood, energy, immunity and stress levels more than you might expect. If you’re curious about a whole-person, preventative approach to feeling better, call (847) 425-6400 to schedule an appointment with one of our family medicine physicians.
Why gut health matters
Your gut plays a central role in your physical, emotional and even spiritual health. Instead of treating symptoms alone, integrative medicine focuses on identifying root causes and understanding what’s driving them. Gut health is often at the center of that deeper story.
Signs of a healthy gut
When your gut is happy, things tend to feel balanced—microbially, metabolically and emotionally. You may notice steady energy, fewer sugar cravings and clearer skin. Digestively, that often looks like one to two comfortable, well-formed bowel movements a day with minimal gas or bloating (yes, a little gas is normal).
Your gut also has a big say in how you handle stress and sickness. A healthy gut often means better stress tolerance, less anxiety and clearer thinking. Since about 70% of your immune system lives there, you may also catch fewer colds and bounce back faster when you do.
How medications affect your gut
Medications, especially antibiotics, can shake things up in your gut. Antibiotics reduce bacterial diversity, while NSAIDs like ibuprofen can irritate the gut lining and increase permeability. When appropriate, supporting your gut with ginger, turmeric and taking medications with meals can help soften the impact.
Using food and supplements to support gut health
Supplements can be helpful, but they’re not one-size-fits-all and should always be personalized with your physician’s guidance. Depending on your needs, recommendations may include probiotics, L-glutamine, rhodiola or holy basil. Food, however, is foundational, and regular meals, fiber, hydration and a plant-rich diet send strong “you’re safe” signals to your gut.
Think fruits, vegetables, whole grains, prebiotics and fermented foods like miso and sauerkraut. Highly processed foods can throw the gut microbiome off balance. Alcohol can be especially disruptive as it reduces healthy bacteria, weakens the gut lining and increases inflammation.
Stress and the gut-brain connection
Your gut and brain communicate constantly through the vagus nerve and stress hormones like cortisol. When stress kicks in, your body focuses on survival—not digestion—which pulls blood flow away from the gut. Over time, that can lead to bloating, nausea, indigestion, constipation and ongoing bowel issues.
Slow, intentional breathing is one of the most effective ways to support your gut during stress. Try box breathing: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds and hold again for 4 seconds or a similar 4-7-8 method. This type of deep breathing stimulates the vagus nerve and helps calm everything down.
Movement and connection matter too. Practices like yoga, tai chi and qi gong support both stress and digestion. Staying socially connected and making time for fun and play can also contribute to healing.
The connection between sleep and gut health
Your gut microbiome follows a circadian rhythm that syncs with your body’s internal clock. Consistent, restful sleep supports digestion, metabolism and microbial balance. In many ways, sleep acts as powerful medicine for your gut and you should strive for adequate sleep.
Guiding you toward a healthier gut
Our integrative approach combines all these elements, helps you tune into your gut, strengthen gut-brain communication and improve your microbiome. You’ll learn how to spot signs of imbalance and support your health at the root. Call (847) 425-6400 or visit us online to schedule an appointment with one of our family medicine physicians and start your integrative health journey today.
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