Welcome to the HB digest, our journal devoted to the topic we care about most: Inspiring well-being in your home and body in convenient and accessible ways.

We're fascinated with learning new ways to upgrade our bodies, inspire our souls and strengthen our minds so we can BE full of energy to live this beautiful life. We’ll share these resources, ideas and inspirations with you here.

Given the stress and anxiety that so many of us are feeling right now because of the Covid-19 pandemic, especially with winter upon us and the prospect of increasingly difficult social interactions, we wanted to start this month by providing resources to help you better understand – and cope with – our new normal. Which is why we're focusing our first 'digest' on the microbiome.

Not sure what that is? Or what a viral infection has to do with it? Totally fair. But we've got you. So read on, and then maybe, just maybe, you can feel a little more empowered when dealing with “the virus…”

WHERE DOES IMMUNITY COME FROM?

To understand the most effective ways to support our immune system, it’s helpful to know where our immunity comes from in the first place. The answers to both questions reside in our guts. Literally. About 70 percent of our immune cells are found in our digestive system. Also there? Trillions of microorganisms such as bacteria, parasites, viruses and fungi. While they are found throughout the body, most are in the small and large intestines. Collectively, this is known as our microbiome. Scientists have discovered that it is crucial to our overall health, especially because it regulates the immune system. According to this piece from the Harvard T.H. Chan School of Public Health, the “microbiome is even labeled a supporting organ because it plays so many key roles in promoting the smooth daily operations of the human body.” The microbiome of healthy individuals supports muscle function, breaks down potentially toxic food compounds, helps prevent chronic diseases including some cancers, and more. Who knew such tiny bugs could do so much?

If you want to share this information with your children – and maybe get them to eat a few more vegetables!! (more on this below) – here’s an article about the microbiome written just for them. TBH, it was a good read for us adults, too. And, just because we want to be sure you have all the data-gathering options, you can also learn about the microbiome from this recent TED talk.

IS THERE A MICROBIOME – COVID CONNECTION?

While we know that the microbiome is key to overall health, researchers are also discovering important potential connections between the microbiome and Covid-19 infections. This recent paper examined Covid-19 mortality rates around the world and found that developing or underdeveloped countries – where more of the population is rural, impoverished, has less access to clean water and living conditions – also have lower mortality rates. They hypothesized that high bacterial exposure might provide a “protective effect against Covid-19 since the countries with less mortality also tend to have lack of sanitation and high incidence of attendant diseases.”

A paper published in September also found a gut / microbiome connection: researchers discovered 23 types of missing gut bacteria associated with increased Covid-19 severity. Another one, published in August in the journal Virus Research, suggests that “improving gut microbiota profile by personalized nutrition and supplementation known to improve immunity can be one of the prophylactic ways by which the impact of this disease can be minimized in old people and immune-compromised patients.”

SIMPLE WAYS TO OPTIMIZE YOUR MICROBIOME

So, what can we do, individually, to support a healthy microbiome and keep our immune system in optimal shape? The easiest way is to eat well: that means a high-fiber, plant-based diet chock full of fresh fruits, vegetables, beans and whole grains. You’ve also probably heard of probiotics. These can improve one’s microbiome as well and are found in fermented foods such as kefir, yogurt, pickled vegetables, tempeh, kombucha tea, kimchi, miso and sauerkraut. See our quick and simple fermented veggie recipe below.

An additional option is ION Gut Health, sold in our wellbeing market. And while you’re at it, take a listen to any podcast from Zach Bush (the founder of Ion Gut Health) and prepare to have your heart and brain expanded! This all-natural supplement is sourced from the soil and supports the healthy balance of the microbiome. It helps your body build and proliferate the bacteria you need, while also strengthening the tight junctions in the gut – the mechanism that, essentially, keeps the good stuff in and the bad stuff that makes you sick, out. And when we think we’ve potentially been exposed to infectious illness, we like to take MyCommunity capsules, which are made from 17 different mushroom species and support natural immunity.

Come in, check these items out and talk to us about them any time! We’re here to answer your questions.

Of course it never hurts to implement a few simple healthy habits into your daily routine as well. Owner and creator of Healthy Being Cafe, Jessica Vandenbroeke, offers a few simple tips for how to do that:

Start your day with a 32-ounce glass of fresh lemon-infused, room temperature or warm water. It’s a great to hydrate first thing, before you eat, and you may even notice improved digestion and energy levels. Skip the lemon juice if you just don’t love it. Wait on breakfast till you've had elimination.
Don’t over-sanitize yourself or your home! We know, seems counter-intuitive right now, but really just using soap is the best and gentlest method. Wash your hands as much as possible and save that sanitizer only for when you absolutely need it. Use the most natural version you can, too. We like Dr. Bronner’s.
Take breaks throughout your day to slow down and breathe, even for just a few minutes. Bundle up, go stand next to a tree, take some deep breaths, and then get back to the many projects at hand.
Spend time in nature. This is so important! It’s an excellent defense against illness such as stress, obesity, diabetes, cancer and more.
Turn your screens off at night. Pick a time after which you shut down your phone, TV, computer, and leave them off. Your brain needs the break.
Get as much sleep as you can – it’s a natural immune booster. Can you get in bed by 10pm?
Turn off the news some days. Read inspiring words, turn on a Ted Talk or Podcast that makes you feel expanded.
Step out of fear and into courage. Find ways to support this mindset in your life.

Finally, remember the fermented foods we mentioned above and how effectively they can support your microbiome and immune health? Turns out some are really easy to make yourself and doing so can be a great family activity too!

Here's a Simple Sauerkraut Recipe you can make with the whole family.

Ingredients & Supplies:

1 Large Head of Green Cabbage (as fresh as possible and always organic or better from a local clean farm)

2 Large Carrots

Salt (high quality Himalayan salt or other comparable) – you’ll need 1.5 - 2 teaspoons per pound of cabbage

2-3 32-ounce glass jars with metal lids or air-locking fermentation lids

Large metal or glass mixing bowl

1 Tbsp of any one of these additions: fresh garlic, ginger, turmeric and caraway seeds. We love ginger and turmeric in ours.

1. Rinse your veggies. You can peel the carrots if you like, but it’s not necessary. Remove dirt, but don't go crazy, you want those microorganisms. Peel a few outer leaves of the cabbage and set them aside (4 good size leaves). You're going to use these leaves to fill the gap at the top of the jar so your kraut stays submerged in the brine, not exposed to oxygen.

2. Very thinly slice the cabbage and shred the carrots. For the cabbage, slicing with a knife is ideal. You can also use a food processor, but be sure it's set for a course shred.

3. Put cabbage and carrots in a large bowl and use your hands to mix it all up. Sprinkle salt over the veggies then dig your hands in again and start massaging. Massage and mash with your hands until the veggies begin to release their juices. This is the brine. Getting the veggies to release the brine takes some time and is a great project to do with your kiddos!

4. Once the veggies are very juicy (the brine needs to cover the cabbage when you pack it into the jars), use a wooden spoon to press it firmly into the jars. Fill the jars almost to the top but leave about 0.5-1" of space. Pro tip: Be sure the cabbage is submerged under the liquid brine. If the kraut is exposed to air it can mold. Roll the cabbage leaves you set aside and stuff in the jars to fill any air space and to hold the kraut mixture beneath the liquid brine. If you did not release enough brine you can add a bit of filtered water to the jar. Put the lids on your jars loosely.

5. Set the jars on a plate and leave out in your kitchen, at room temperature, for 3-6 weeks (the plate is to catch any bubbles that form, this is normal). If your kitchen is cold, your kraut will ferment slower. If your kitchen is warm it will ferment faster. Taste at 3 weeks to see if it has developed the characteristic sourness. If you see any mold on top, remove and discard that layer only. The cabbage that was under the liquid should not have any mold.

6. Once the kraut is to your desired sourness, it’s ready for you to enjoy. Store in the refrigerator – it will be good for at least six months there. Eat daily! A tablespoon per meal will aid in building your microbiome, in digestion, and is so yummy!

Once you get this recipe under your belt, you can explore, innovate and experiment more!

Be Well!
In good health,
The Healthy Being Team