Health Briefs
By Kacie Schumann, Health Promotion Coordinator, kacie.schumann@cityofames.org and Bailey Dingfield, Health Promotion Intern, bailey.dingfield@cityofames.org
Gut Health 101 - Part 1
What is the gut microbiome?
Your gut microbiome is the community of tiny living organisms in your intestines – including bacteria, viruses and fungi. These microbes primarily live in the large intestine. Some can be harmful, but most are helpful and necessary for a healthy body. Experts describe gut health as normal digestive function without ongoing symptoms that affect daily life.
Why is your gut important?
Your “gut” is a broad term used to refer to the entire digestive tract. This includes the stomach and small and large intestines. While one of the primary functions of the gut is digestion, it impacts many other areas as well.
- Digestion
Mechanical digestion happens in the mouth when you chew, then the stomach chemically breaks food down with acid. In the small intestine, smaller molecules and nutrients are absorbed so our body can use them.
- Support the Immune System
Most of your immune system is based out of your gut. The gut trains immune cells, as well as supports the immune system in other ways. The immune system then helps regulate the make up of the gut microbiome. It’s a two way street where the health of one is important for the other.
- Support Mental Wellbeing
A communication path exists between the gut and brain. This links your nervous system to your gut and explains why stress can trigger digestive symptoms and why gut issues impact mood. Your gut also produces mood related chemicals like serotonin, which is connected to sleep, digestion, and the “happy” feeling.
- Reduce Disease Risk
Healthy bacteria may lower the risk of certain conditions by protecting against harmful bacteria, reducing inflammation, and improving nutrient absorption. Some conditions a healthy gut might reduce the risk of include diabetes, inflammatory bowel disease, and psoriatic arthritis.
Gut Health Disruptors
Your gut can be affected by everyday habits such as stress, sleep, highly processed or sugary foods, and inactivity.
Common symptoms that show your gut might need support include:
- Upset stomach – could be a difficulty processing food and eliminating waste.
- Unintentional weight changes – could be bad absorption of nutrients or insulin regulation.
- Sleep disturbances – could be an imbalance in gut bacteria leading to poor sleep.
- Skin irritation – could be from lower levels of beneficial bacteria.
- Food intolerances – caused by immune system reacting to certain foods and linked with certain gut bacteria.
Overall, the gut does more than just digest food. It affects your immune system, mood, sleep, and how your body uses nutrients. Because it reacts to your daily habits, small choices made often matter more than quick fixes. The good news is your gut can improve with simple routines, not extreme diets or expensive supplements. In part two, we’ll learn about easy ways to help rebuild and support your gut bacteria.
Learn more at these websites:
How Does The Gut Microbiome Affect The Immune System?
What Is the Human Gut and How Does It Work? - Biology Insights
5 simple ways to improve gut health - Harvard Health
"Live Well, Be Well: An Ames Wellness Podcast" is a bi-weekly podcast about health, work, and life in Ames, Iowa. Hosted by Kacie Schumann and Bailey Dingfield, the podcast features conversations with local professionals about the realities of their work, the stress they face, what energizes them, and the small habits that support their wellbeing.
On alternating weeks, the hosts explore current wellness research and trends—breaking down what’s helpful, what’s overhyped, and what really matters. The goal is simple: honest conversations that make wellbeing feel more human, achievable, and relevant.
Be on the lookout for the release of the first episode! You’ll be able to find it with the other City podcasts here www.CityOfAmes.org/Podcast
Test Your Grip Strength!
We’re excited to share that we now have a hand grip dynamometer available for employees to assess their grip strength. Grip strength is a quick
and simple way to measure overall muscle strength. Research has shown that grip strength can be a helpful indicator of general health and functional fitness.
Testing only takes a few seconds and can give you a snapshot of your current strength level. It’s a great way to track progress over time, especially if you are working on improving your fitness. Testing can be completed in conjunction with InBody scans, or can be done on it’s own.
Contact Kacie, Health Promotion Coordinator, to schedule an assessment!
kacie.schumann@cityofames.org
Banana Pancakes
Ingredients
- 2 tablespoons unsalted butter
- 1 cup all purpose flour
- 1 cup whole wheat flour
- 1 tablespoon granulated sugar
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
- 1 cup mashed ripe banana (about 2 medium bananas)
- 2 large eggs
- 1 ½ cups milk of choice
- 1 teaspoon vanilla extract
Instructions
- Melt the butter, either in the microwave or on the stove, and set aside to cool slightly.
- In a large bowl, combine the all-purpose flour, whole wheat flour, sugar, baking powder, baking soda, salt and cinnamon. Whisk until well combined.
- In a medium bowl, whisk together the mashed banana, eggs, milk and vanilla. Then whisk in the melted butter until well combined.
- Pour the wet ingredients into the dry and mix with a rubber spatula until just combined. Try not to over-mix the batter. A few small lumps may remain in the batter but you shouldn't see large clumps or streaks of flour.
- Heat a griddle or skillet to medium heat (325-350° F). If it requires greasing, lightly grease with cooking spray or melted butter. Scoop batter by ¼ cup onto the heated griddle. Cook pancakes on the first side until bubbles begin to form and the bottom side of the pancakes are golden brown, about 3-4 minutes. Flip pancakes and cook until the second side is browned, about 2 minutes more. Serve immediately or keep warm while you cook the rest of the pancakes by placing on a baking sheet in an oven that you've preheated to 200° F and then turned off.
See the full recipe here: Banana Pancakes - Kristine's Kitchen