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The Inner Voice
A weekly newsletter from Debbie Jensen-Grubb, RYT500
October 7, 2013 - Issue 51
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Quick Links
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This weeks reading can be seen here at The Daily OM
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To access past issues click here:
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Greetings!
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When I was a nurse it always amazed me that the medical society saw the GI (gastrointestinal) system as being outside of the body. It does make sense when you think about it though.
The mouth is one portal, then a tube down into the stomach, from there a long tube winds its way through the abdomen, turns into the colon, and comes out at the rectum. So the food, though it goes into the body and is surrounded by the body, is never really in the body. Instead it is being moved along, broken down, processed along the way, and has the nutrients drawn out from it to be absorbed so that our bodies can function. You can think of it as a complex chemical processing machine!
Pretty cool, huh? It's a different way of looking at this miraculous system in which our bodies obtain their sustenance.
In science they are now calling the gut the 'second brain' because it has been found that it can influence neural development, brain chemistry, emotional behavior, pain perception, and the response of the stress system.
It has even been shown that the gut will work even when the nerves that connect it to the brain have been severed, that is because it has its own independent nervous system!
In fact, I even think of it as our first brain. I mean if we didn't have our GI system there would be nothing to feed our body or mind in the first place! We would cease to exist! And, if the gut is healthy then so are we. It is such a primary part of our anatomy that in embryos it is formed prior to the brain in the skull.
There is so much we are still learning from this very internal part of our anatomy. Come follow along with me to the 'Ponderings' section and I will explain why I see this instrument of health as our first brain.
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| Joke of the Week - hee hee | |
Q: What did the liver say to the intestines?
A: I can't tell you, it's an inside joke.
Groan...okay, how about this?
Two doctors opened offices in a small town and put up a sign reading:
Dr. Smith and Dr. Jones, Psychiatry and Proctology
The town fathers were not too happy with the sign so they changed it to:
...Minds and Behinds - wasn't approved.
...Nuts and Butts - no go.
...Loons and Moons - thumbs down.
So finally they found a sign that was approved. It read:
Dr. Smith and Dr. Jones, Odds and Ends.
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| Mantra |
A mantra is a sound or phrase that aids in the concentration of meditation. It is a Sanskrit term and literally means 'instrument of thought'. Here you will find a suggested mantra to use during the week (from Louise Hay's 'Heal Your Body'). Just repeat it whenever you need a lift.
I easily absorb and assimilate all that I need to know, and release the past with joy. |
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Yoga Twists Again! While Keeping the SI Joint Safe Too!
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Twists are a staple of yoga poses. Quite often though, many students injure their SI joints (the lower back area where the spine sits into the pelvis) while doing them. This can be avoided when you slow the twists down and move into them incrementally, rather than quickly.
The key is keeping the pelvis still and stable. Sit in Sukhasana (Cross-legged Pose) and draw the tailbone down into the floor as you pull the navel back towards the spine. This will set a good foundation to support the low back as you lengthen the spine. Also, allow the waist to fall back to broaden the whole back and bring the pelvis to a level balance. Next, draw the head up towards the ceiling to create space between the vertebrae.
As you maintain this, bring your right hand to the floor slightly behind the right hip and the left hand onto the right leg. Now take a deep breath in...and as you exhale, slowly turn the navel and ribs towards the right. Inhale again, and turn the shoulders and head to look over the right shoulder.
The trick is to be mindful of the left hip. As you are turning towards the right, draw the left hip back so that it does not pull on the SI joint. Keep the pelvis stable and level by keeping the foundation strong and still. Feel the twist happening through the waist, from the navel up through the ribs, into the shoulders, and allowing the neck to twist the most. You will be amazed at how little you can actually twist around and realize how much you have been compromising with your low back area.
Please click on the little picture above for a fuller demonstration in multiple twists to give you a more solid idea of this concept. Enjoy as you try these out with prudent attention.
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Nutrition Prescription - Psyllium
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 Psyllium is a low-growing herb found in India, Pakistan, and Iran. It comes from the same plant family as the plantain. In fact it's true name is Plantago ovata. Psyllium stalks contain tiny seeds, which are covered by husks, which is the part of the plant used in foods. The psyllium husk is a source of water soluble fiber, similar to fiber found in grains such as oats and barley, but the amount of soluble fiber in psyllium is much higher. For every 100 grams of psyllium (about 1/3 cup) it provides 71 grams of soluble fiber! Psyllium fiber is not broken down as it passes down the GI tract and so psyllium has no nutritive value other than as a source of fiber. Adding water to dry psyllium causes it to swell to up to ten times its original volume, which makes it good in treating constipation and diarrhea. It is commonly the main ingredient in most over-the-counter bulk laxative products. Nicely, psyllium doesn't create the lazy-bowel syndrome, where the bowel becomes dependent on it to work. Psyllium promotes the growth of healthy gut flora, it has also shown benefits to those who have high cholesterol* and diabetes**, and helps with controlling obesity and achieving weight loss. It helps those with digestive problems too. The British Medical Journal reported on a study showing that psyllium was the type of fiber that helped with IBS (Irritable Bowel Syndrome) symptoms the most. In that study they showed that the psyllium fiber, as opposed to wheat bran, was much more beneficial to ease the symptoms of IBS. *Recently the FDA acknowledged psyllium's role in lowering blood cholesterol levels by allowing health claims to be made for products containing psyllium fiber. The claim is combined with a low fat diet that is also low in saturated fat and cholesterol; that combination can reduce total cholesterol levels by 4% and low density lipoprotein (LDL) cholesterol by 7%. The soluble fiber in psyllium reduces absorption of blood cholesterol and bile acids from the intestine and that in turn lowers blood cholesterol levels. **A study published in November 2005 in the "Journal of Ethnopharmacology" found that Type 2 diabetics who took 5.1 grams of psyllium husk before each lunch and dinner for eight weeks while continuing to take their regular diabetes medications experienced significant decreases in their fasting blood sugar levels. Speak with your doctor before taking psyllium husk, as it is not safe for everyone and can interfere with certain medications. You may need a lower dosage for diabetic medications and psyllium can make lithium, digoxin, carbamazepine and antidepressant medications less effective. People who have trouble swallowing, or have obstructions in their digestive tract, shouldn't take psyllium husk supplements. The gut has a great influence on the whole health of the body, so it is important that you keep it functioning well and working at its optimum. It is sound advice to include as many sources of fiber in your diet as possible. Fruits and vegetables are good sources of fiber, but it would appear that there are particular advantages to increasing the amount of soluble fiber in your diet - soluble fiber like the kind found in pysllium.
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Ponderings - The Gut Brain
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 We have a system of checks and balances within ourselves: the gut, the heart, and the mind, known as the three brains. Today we look at the first brain that resides in the gut, it's called the 'Enteric Nervous System' (ENS).
Just like the larger brain in the head this system sends and receives impulses, records experiences, and responds to emotions. Its nerve cells are bathed and influenced by the same neurotransmitters that work in the mind! Did you know that when we are born our gut is sterile? It takes about a month for a newborn to establish a solid population of gut flora, and another year for it to resemble an adult's gut contents.
It is imperative that we keep our gut healthy. Seventy (70%) percent of your immune system resides in this area. You can see why it's important to eat healthy, organic foods free of antibiotics, pesticides, GMOs, and other toxins that can destroy or disturb its function are key components of health.
One of the main avenues in which the gut-brain talks to the mind-brain is via the vagus nerve by using electrical signals. Its job is to the let the brain know what is going on with the internal organs. This primary nerve starts in the head, travels through the organs, and ends near the anus. It is one of the longest nerves in the body and is known as 'the nerve of compassion'. Curiously, there is more information going up to the brain than coming down from it, over 90% of the signals in the vagus nerve come from the ENS.
Another way the gut and brain communicate is through neurotransmitters, or chemical messengers. One such messenger that gets much attention is serotonin, aka 'the happiness hormone'. 95% of serotonin is made in the gut - NOT the brain, though most antidepressants are used to raise the serotonin in the brain! It's changing our diets that will change our mental health! This has been proven in the GAPS diet. I found it fascinating that nearly every chemical that controls the brain is also located in the stomach region, so a healthy gut is imperative to having healthy mental function.
Carrying a cargo of partially digested food and close to 100 trillion bacterial cells, the intestines are something we definitely don't want leaking into our bloodstream. However, when inflammatory foods make their way into our diets they can loosen the tight junctions between cells of our intestinal walls and release parts of our food into our bloodstream. This is known as the Leaky Gut Syndrome, and can cause many inflammatory incidents that can lead to autoimmune diseases and allergies.
What is scary is that the same tight junctions that hold the gut together are in the blood-brain barrier too; the inflammatory chemical that can cause the gut to get leaky can also cause the blood brain barrier to become leaky per Dr. Yu - which is bad news, especially since the microglial support cells that protect the brain have a hard time turning off once they are activated, which is one explanation for ills such as multiple sclerosis.
Many of us ignore the gut brain, much to our chagrin later on. The gut feelings are there to keep us connected to our power center, thus giving us stability, security, and direction to our mind and body. These instinctive feelings from our solar plexus (the third chakra) keep us in our bodies so that we can make grounded decisions. One easy, and instant, way to build connection with our gut brain is to just smile down into the abdomen! This relaxes the whole body and opens up the channel between all three brains.
So you see why I think of the gut brain as the first brain, if it is not healthy then neither are the heart brain or the mind brain. Not only is it located in the foundation of our body, it is also the foundation of a healthy body, healthy mind, and healthy energy-body. To truly live the best life that is possible you must take good care of your gut.
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The more I learned about the gut, the more I became aware of what I was eating this week. I began to eat smaller portions, more nourishing foods that were in season, and noticed how what I ate effected how I felt. I will be much more cognizant and aware of what exactly I am putting into my first brain! I have a feeling this is just the beginning of a journey towards creating an all around better me. I hope you will join me along the way.
Thank you!
Hugs and Namaste,
Debbie
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Please join me in my next TWO workshops...
 Yoga Nidra
November 3, 2013
1:00 - 2:30 p.m. |
Yoga for the Upper Torso
 October 26, 2013 |
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