Heartburn Archives ~

SIBO- And the stress connection.

I have contemplated writing about SIBO for a couple of years but hesitated for many reasons. Mostly because there are a vast number of rabbit holes one can Google down when you search for SIBO information. And because I really wanted to work with more SIBO clients and relate my personal experience rather than completely regurgitate information I read. I have/have had SIBO. And, typically when I have experienced something myself I can access my inner guru and relay some clear answers.

With SIBO I don’t have many answers, and frankly no one really does as it is a relatively new pathology of the gut. However, I feel called to speak on some of the common veins that run through every single one of my clients, and myself, with regards to etiology and recovery. What I will discuss is in relation to the work I do in supporting the human body through trauma and stress through abdominal massage, breath and body awareness. And how unreleased stress and tension in the body- specifically the abdomen- will lend itself to SIBO through rapid decrease in motility function (I will explain this later).

Why I say I have/ have had SIBO is that I don’t really know if it every completely goes away. My recent test of last year was negative but then some minor symptoms crop up and I simply wonder. I talk about this with my clients who come in with desperate eyes looking for answers to alleviate some of their feelings of failure in healing SIBO. I talk about this because it opens the door to working with the body where it is at- learning to really tune in and make lasting life changes rather than thinking that there is a start and finish.

True, many do completely live symptom free and I find those are the ones who have embraced the many changes that are necessary to ensuring that SIBO doesn’t return. This is not what most want to hear because it requires deep work on the emotional level to have that self care mastery and sense of your body. And, this is where finding someone to guide you into your body to address the stress triggers can really help you walk that path. AND- it doesn’t have to look perfect which is why I also say that you may just have to deal with SIBO, on minor levels, for some time. Because stress does exist and you have to exist so there’s that dance.

Ok- so for those of you who have NO idea what SIBO is lets dive in:

SIBO is short for small intestinal bacteria overgrowth. It is a condition where large amounts of bacteria populate the small intestine causing a variety of health symptoms not only in the gut but in the entire body- because as we know, the gut is like grand central station for the majority of our bodily functions. In fact, the symptoms of SIBO are so closely related to IBS (which is only a list of symptoms and not something I consider a real diagnosis) that many doctors are calling SIBO the new IBS. A study published in the Townsend Letter found that 84% of IBS patients presented with SIBO when tested.

SIBO symptoms:

Gas and bloating after almost anything you eat, especially carbohydrates.
You take probiotics and feel worse
Abdominal pain, discomfort, cramps
Mood disorders
Constipation, diarrhea, or a combination
Nausea and heart burn
Fatigue and brain fog
Malabsorption of nutrients
Systemic pain
Unexplained weight gain or loss
Hormone imbalances

There are also many diseases now being linked to SIBO like fibromyalgia, thyroid disorders, Crohn’s disease, cystitis, colitis, skin disorders and many more. If you have any of the above symptoms and have been diagnosed with IBS with no success in eradicating your symptoms, I highly recommend getting tested for SIBO.

Testing and Treatment

There are a couple different testing methods but the preferred is the hydrogen/methane breath test. The unwanted bacteria that populate the small intestine get really cozy and wait for you to eat anything that turns to sugar. When they feed on your pasta and wine they then produce the gasses hydrogen and methane. These gasses are not naturally produced by human cells making them distinguishable in the breath test. (the breath test is a slightly long, annoying but mostly accurate test). These gasses are what give you the uncomfortable digestive symptoms and prevent your food from being properly absorbed and passed into your colon properly. The key in treating SIBO is then to eradicate these bacteria, and this is where incredible confusion and frustration sets in for most people.

There are two main treatment options for killing the bacteria: antibiotics and a more natural approach using antibacterial herbs and supplements. I am not going to go into what works and what doesn’t because it really depends on you, how well you address the underlying causes associated with SIBO and how diligent you are with diet. Also, what I have found, as with most imbalances in the body, is that there is not a one size fits all protocol with these things. However, you must kill the buggers so choose a course that suits you. And studies have shown a 75% reduction rate in symptoms once the bacteria has been addressed. Unfortunately, many think that like other bacterial infections in the body, if you take the prescribed course of antibacterials then you are done. This just is NOT the case- sorry to say- and is how many clients end up finding me, or others who can help, to guide them in the other intricacies of SIBO that allopathic medicine falls short to address.

Alongside antibacterials, most all natural and allopathic doctors will also prescribe some sort of supplementation or prescription medication to address motility of the gut. They are now also aware that these bacteria love to make little nests in biofilm so biofilm disruptors are recommended. All of this in combination with a very rigid diet that omits most all carbohydrate intake.

In brief the standard protocol is:

Take antibacterials
Follow one of the many recommended diets (Gaps, FODMAPS, SCD, Elemental)
Take prokinetics for motility
Biofilm disruption (I won’t go into this but is necessary)
Retest

Looking at this seems pretty straightforward, unless you have SIBO and know the path is not that linear. What the above protocol fails to recognize is what impairs gut motility in turn impairs digestive enzyme production, transit of food, absorption of nutrients and so on.

How did this happen?! And the one common denominator- STRESS

SIBO isn’t something you just wake up with. It creeps in over time unfolding symptom after symptom which makes it difficult to really pinpoint when the story began. I have found that for most with SIBO they already had a compromised digestive system for some time. I hear from a lot of my clients that they have lived with minor digestive issues for so long that it became a normal state. This alone triggers a constant stress response in the body which over time impairs motility. The main causes of SIBO are also some of the main causes of many other intestinal disorders.

Improper diet and lifestyle
Parasitic infections
Food poisoning
Antibiotic use
Long term medication use- including birth control pills
Abdominal surgeries
Excessive stress leading to reduction in digestive enzymes and gut motility

If current stress levels are not addressed then motility and in turn digestive enzyme production, nutrient absorption and so on have a very difficult time in being restored. Even if we start to heal the lining of the gut through supplementation and diet, there is still no guarantee that SIBO stays at bay until the motility function of the digestive system is restored. And, gut motility functions properly in your parasympathetic “rest and digest” state. It relies on your parasympathetic and enteric nervous system to fire the communication signals to the body that it is safe and to unwind the contracted intestinal tract.

An important protective mechanism against SIBO is proper small intestine motility via the migrating motor complex because stasis promotes bacterial overgrowth. – Allison Siebecker, MD ‘Townsend Letter’

If your abdomen and intestinal motor function stay in contraction then you will continually perpetuate the pile up of bacteria in your small intestine rather than it travelling to your colon where it belongs or can be dealt with. If your body stays in your stressed flight or fight mode then your system signals digestion to slow and reduces enzyme production. Digestive enzymes and healthy levels of stomach acid are necessary not only for breaking down our food for absorption, but stomach acid is a first line of defense against more incoming bacteria on our food. But, coming back to the point of stress, even if you supplement with digestive enzymes, which I encourage in the beginning, if the motor function does not move your food through properly then you will still fight the SIBO back up. Ok, I think you get the point.

When we think of stress we think of the daily grind of work, family, finances etc. We often overlook that the body registers improper diet, toxic environments, toxic thoughts and an unbalanced lifestyle as stress. If we truly want to understand how to heal and what our body needs we have to listen to it. Unwelcome bodily symptoms and disease are literally signals from our beloved bodies that it needs help. But rather than slow down and listen and tune in, we create more chaos by constantly seeking “the little blue miracle pill” and we never actually heal.

Deep down we ALL know what is needed to create balance in our lives. Deep down we KNOW that most of our stress is self created. Deep down we all FEAR what it takes to really face our reality and take care of ourselves. But, I will tell you from experience, and from witnessing my clients’ recoveries, the more we come back to the our bodies and listen, the more we allow our fears to surface and address the stress trapped in our bodies, the easier actually taking care of ourselves is. It is really a big ol’ prescription of self-love and it is very human to fear that path- you are not alone.

Ok- mini tangent. What were we talking about? Oh, yes, SIBO…

As I said, the SIBO world is tricky to navigate and there is no miracle cure. But I can guarantee that the more you return to your body and reduce the stressors that keep the SIBO cycle going, the more you are going to be able to hear your own cues to heal and awaken your own inner gut guru. How do we return? We seek guidance and support that can help the body remember how to go with the flow. I have personally found abdominal massage and breathwork to be the most profound in assisting the enteric and parasympathetic nervous systems as both healing modalities address the abdomen directly. Reach out to practitioners who can hold witness to your stress and help you release it in a way that serves your body. Get some coaching. I have also found that most of my clients need someone to help them navigate the protocol their doctors have prescribed. But most of all, trust your body, trust yourself that you are strong enough to balance your own system and… trust your gut.

Are you curious about how abdominal massage and breath can help? Do you need help finding someone to support your journey? Want to know more about SIBO and my personal protocol? I am here…

Schedule a Coaching Session Now where you will get my insights. Additional sessions will include at home abdominal care and guided healing breathwork to help you release the stress in your belly.

In the Seattle area? Schedule an in person Healing Session Now.

All new clients- $10 off your first session. Existing clients- refer 1 person and receive $10 off your next session

I realize I just barely touched on all the mechanisms of SIBO as that was not the intent of the article. I have included links below to some highly intelligent doctors and specialists in this area that can elaborate.

www.chriskresser.com | www.siboinfo.com

When Your Belly Has Been a Battleground- (Post Cleanse and Protocol Soothing)

Blog, Digestion, Herbal Wisdom

Your belly is battleground from mouth to anus as it is constantly attacking invaders and removing toxins. With each bite of food, each breath of “fresh” air and in each interaction with another our entire gut sends out signals as to what may be friend or foe as bacteria, viruses and parasitic critters enter our system. As our food and environments become more toxic and our stress levels rise, it becomes more difficult for this system to stay in balance and fight the foreign invaders giving rise to the ever popular diagnoses of IBS, candida, parasitic infection and now SIBO (among many others).

I see these beat up bellies on a daily basis. People come to me with one of the many diagnosis and are usually on some sort of cleanse-herb-diet-antibiotic protocol to kill the foreign invaders- great! Unfortunately, the guidance around what to expect when you “call off the troops” (so to speak) falls short and leaves many people in a vicious cycle of constantly trying to kill- cleanse-kill. This can truly become obsessive- (I mean, who wants critters in their gut)- and can lead to many other imbalances in digestion and immune function. Also, most often these same people have also been put on a diet full of fiber to help ease the constipation associated with the imbalances. (fiber is not always the best option but that is for another day and time- or email me). When they get to me seeking some relief from it all their guts are literally crying out for them to stop the kill and just chill.

The gut truly is our second brain. And, like our brain we are just beginning to understand more about its many functions especially in managing and balancing the bacteria in relationship to overall health. Recently there has been a lot of new research around our own personal bacteria makeup- also known as the microbiome. When we attack and try to rid our body of outside pathogens and unwanted bacteria we are disrupting a whole entire system that will need to be soothed, rebuilt and understood on a case by case basis. This goes for those who have also been on a cleanse that may have included supplements for “cleaning out” the gut.

I am not anti-cleanse and kill. Cleansing and removing the harmful bacteria and unwanted gunk is very healthy for our entire body. But, like I said, most programs miss a big piece in education and support around the origin of the imbalance and how to soothe and rebuild the now, vulnerable and irritated gut lining. Most people, at the very least, get told to take a round of probiotics but they are still left hanging with some of the original symptoms. Here is a guide into questions to ask and safe ways to soothe.

Rebuilding Your Gut- What you need to know

With every protocol we must always remember that the body is self-regulating and self- healing and we should always try to choose the least invasive route into the fight. You also need to look at the many other factors in your life that may be contributing to your imbalances.

Stress: Stress kills- we all know. But, when it comes to the gut it is most susceptible. When we are in sympathetic stress mode- as most of us are all day- our body signals the gut to slow down and stop digesting and producing enzymes in preparation for “the flight or fight”. This continued message can cause your gut motility to slow to down, and in some almost halt. Gut motility is the motor function of the smooth muscle lining of the intestines that moves food- and gunk- through your entire digestive tract at a healthy and relaxed pace. Low motility will cause constipation, pain and contraction and bacteria can end up getting stuck in the wrong places and create overgrowth- as in the case of SIBO. Addressing your motility is necessary for proper gut function. Stress management, abdominal massage techniques and certain foods/herbs can greatly assist motility of your gut.

Antibiotic use: I grew up in the age of antibiotic happy parents as they didn’t know what we know now about their overuse. Antibiotics have saved millions of lives but they are NOT the answer to your every little sniffle and sneeze. They literally wipe out your beneficial bacteria leaving your immune system and gut open and vulnerable. Since most of your immune system is in your gut you are setting yourself up for another vicious cycle of foreign invaders-antibiotics. When you know how to rebuild your gut and address all factors necessary your immune system will naturally defend itself. Also, you NEED bacteria so you can become resistant to infection. Stop killing and start rebuilding.

Diet: Simply put if you are not willing to address your diet then stop reading. I find so many people know what they need to do to feel better but won’t. They are addicted to foods that are literally killing them. I realize the emotional implications of diet which is why support and addressing your whole mind-body-spirit picture is necessary. You will never feel better if you continue to eat processed foods full of chemicals and poison. Your gut will never heal regardless of what cleanse, herbs and protocols you may add in- even the ones I recommend below.

Family history: Does your mom digest well? Does a sibling have crohn’s, celiac or colitis? How was your gut as a child? When did your symptoms start? Answering these questions can be very helpful in addressing the proper way to rebuild and what your deeper causes may be. Predisposition to gut imbalance and childhood traumas (ugh I know) can reveal a lot.

How to rebuild

Probiotics?: If you have been to see someone about your belly you have most likely been told to take probiotics. We need healthy amounts of beneficial bacteria (flora) in our gut. Our digestion, our emotional well-being, our hormones and our immune system all rely on this balance. Here is where it gets tricky- and why I highly recommend getting guidance… Probiotics can sometimes do more harm than good. As mentioned, there is a tremendous amount of research now around the microbiome. Essentially we all have our own unique balance of different types of bacteria throughout our whole body- aka the microbiome. Knowing a little bit about yours is incredibly helpful when rebuilding the gut.

There are many ways to repopulate your gut flora in addition to your “typical” probiotic blend including soil based organisms, colostrum and fermented foods. Also, take into consideration what your imbalance was- if you are recovering from SIBO or IBS you may not benefit from large doses of probiotics right away and could end up making your symptoms worse.

Bone Broth: This is one of my favorite ways to rebuild the gut and nourish your whole entire body. It contains high amounts of collagen and amino acids that are essential for cell and tissue repair. I am all for using foods to heal. Read here for more info on bone broth.

Glutamine: L- glutamine is the most abundant amino acid in the body and is responsible for cellular turn over and tissue repair which is why it is in a lot of post workout protein powders. (don’t worry it does not bulk you up). Even if you are doing your bone broth or collagen supplementation I highly recommend dosing some glutamine for a short while. You can get glutamine anywhere but I highly recommend a powder.

Marshmallow and Slippery Elm: Whenever I take this I envision the lining of my intestines becoming like a slip and slide. Both of these amazing foods/herbs are incredible for soothing the whole entire digestive tract. I like to take them together in a powder. You can add them to smoothies but drink fast as they do act like thickeners.

Aloe Vera Juice and Gel: Think of how cooling and soothing aloe is for your skin. It does that for your insides. Some people drink it every day and some just need it in high doses for a month or so to help repair and soothe. It does have a very mild effect on your bowel movements so tune into how it works for you. It is also very good for your immune system.

Get Abdominal Massage: I have to say this because it is my passion and it works. Having your abdomen massaged can help alleviate any adhesions, contractions and inflammation trapped in the tissue. It is incredible for the nervous system and can greatly affect motility in a positive manner. Plus, it is a journey into understanding your body in a whole new way. If you are lucky enough to live in the Seattle area (currently 65 and sunny as I write) you can come see me- or email me if you need help finding other abdominal massage practitioners.

So whether you are finishing up a spring cleanse or a belly blasting protocol of any sort, make sure you soothe the soil you just turned up- repopulate appropriately and most important- Learn to Listen to Your Gut

8 Signs of Low Stomach Acid (aka Digestive Fire)

Blog, Digestion

Have you lost your spark?…. You know the person, they radiate energy, make clear decisions, seem to have some organizational gene that you don’t and eat well- but can eat almost ANYTHING without the belly rebelling (aka, the iron stomach). Do you want to know their secret? Simply put, their constitution lends itself to maintaining strong digestive fire which is the very foundation of a healthy gut and a sharp mental state. But, if you are like most people, your constitution tends to flicker from time to time and your mental and physical states lack, well… fire.

Digestive fire is the stomach’s ability (along with some accessory organs) to properly break down your food to optimally extract and absorb nutrients and Chi. (Chi is your life force energy and circulates through your body alongside your blood.) In order to do this the stomach must maintain a high level of acidity to initiate gastric enzyme production and to keep the motor running. In fact, when working properly it will excrete up to two and a half quarts of these gastric juices a day. But, due to our many modern marvels of daily life, this system is often weak leaving us feeling depleted of our fire and we end up with low stomach acid. Symptoms are expressed in some obvious ways through our digestive health but there are also less obvious conditions that are often overlooked. And, in most cases all you need to start feeling better is a little spark to get the fire going again.

Here are 8 signs that you have low stomach acid:

You always feel “full”~ No matter how much or little you eat your stomach tends to have this full feeling and your appetite is dull. When your fire is low it allows for conditions of dampness and stagnation to move in. You may even feel like there is a mucus like quality in your belly.
You can’t breath~ The stomach sits right below the bottom of the left ribs. When it is bloated and inflamed it will create a pressure on the diaphragm. This pressure will give you the sensation that you can’t get big full breaths and that your breathing is forced.
Stuff stinks~ Yes, I am sure there is an elegant “beat around the bush” kind of way to say this but… Your poop smells, your gas is deadly and your breath isn’t minty fresh. True these things tend to not be the most desirable odors from time to time. But, when your fire is dim and your gut is sluggish your food will begin to ferment rather than turn and burn. And, fermenting food produces gas and bowel movements that not a book of burning matches can cover up. Gross but true.
You have overall poor digestion~ Constipation, IBS, gas, indigestion… All of these symptoms make their appearance in every part of the digestive tract. But without strengthening the foundation there isn’t a therapy out there that will completely relieve your symptoms. If your car was sluggish you wouldn’t go out and replace your tires in hopes of better performance, you would rebuild the engine so that it burned its fuel optimally.
Your brain is foggy and sluggish~ If your food isn’t being broken down for optimal nutrient absorption then everything thing else in your body will begin to suffer. One of the most frustrating symptoms is the foggy brain and total lack of creative juices. Remember you have 2 brains, one being your gut, and they rely on an almost perfect communication channel of nutrients, hormones and enzyme production back and forth.
You are cold and weak~ Quite simply, without your fuel burning in your body properly everything gets cold and dull. You may notice your hair doesn’t shine, your eyes don’t blaze and your body is tired more easily by simple daily tasks. You need some fire in your life.
You get sick easily~ The immune system is quite complex and there are many reasons behind why it may be functioning poorly. However, adequate acid level (fire) in the stomach is one of the body’s first lines of defense against incoming bacteria. This is why when I travel I ALWAYS load up on Hydrochloric Acid (HCL) before each meal- I have never been sick abroad.
You are anti-social~ Your stomach organ expresses your social self, according to Traditional Chinese Medicine. How we present ourselves at work and among friends comes from our solar plexus area which houses our stomach. This area, also the 3^rd, chakra is responsible for shining out. So if it is compromised our shine tends to dull and we withdraw socially.

All of these low stomach acid signs and symptoms can be greatly alleviated by addressing your digestive fire through some simple at home and additional supportive therapies. When addressing these issues it is best to work with someone experienced in rekindling your digestive fire and overall digestive health. Support with the following will usually produce almost immediate results.

Dietary modifications that build digestive fire, eating slowly and chewing thoroughly
Lifestyle modifications that include breath awareness and stress reduction
Digestive enzymes with HCL (hydrochloric acid) like this
Abdominal massage techniques such as Maya Abdominal Massage , Chi Nei Tsang and Visceral Manipulation

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