Denver Dryness: Altitude AC Nuking Gut Biome?
By Franklin Everett ShawIt’s not just the altitude that takes your breath away when you first arrive in Denver. It’s the sheer dryness. You feel it in your skin, your sinuses, and even your gut. But what if I told you that Denver’s unique climate, combined with the pervasive use of air conditioning, is wreaking havoc on your microbiome, and there’s a way to fight back using local resources?
Denver’s dry air, high altitude, and air conditioning create a perfect storm for dehydration. This isn’t just about feeling thirsty; it’s about the delicate balance of your gut microbiome. A dehydrated gut lining becomes more permeable, leading to inflammation and a host of other issues.
Let’s talk about rehydration, Denver style. Forget chugging plain water; we need electrolytes and gut-friendly ingredients.
Electrolyte-Rich Local Brews: Instead of sugary sports drinks, head to a local health food store like Natural Grocers or Sprouts. Look for electrolyte powders containing potassium, magnesium, and sodium. Bonus points if they include trace minerals. Mix this into coconut water, readily available at these stores. Coconut water is naturally hydrating and contains electrolytes.
Herbal Infusions: Ditch the caffeine and embrace herbal teas. Specifically, look for marshmallow root and slippery elm. These herbs are mucilaginous, meaning they create a soothing, protective layer in your gut. You can find them in tea bags or as loose herbs at stores like Rebecca’s Herbal Apothecary & Supply. Steep them in warm (not hot) water to preserve their beneficial properties.
Bone Broth Boost: Bone broth is a powerhouse of collagen and amino acids, crucial for gut lining repair. You can find locally made bone broth at farmers’ markets or specialty stores like Western Daughters Butcher Shoppe. Sip it warm or use it as a base for soups.
Now, let’s rebuild that gut. Dehydration is only half the battle. Air conditioning, while providing relief from the summer heat, further dries out the air and can negatively impact your microbiome.
Fermented Foods Frenzy: Denver has a thriving fermentation scene. Seek out local kombucha from Happy Cakes Bakes, sauerkraut from Denver Ferments, or kimchi from a local farmers market. These foods are packed with probiotics, the beneficial bacteria that help restore balance to your gut. Start small and gradually increase your intake to avoid digestive upset.
Prebiotic Power: Probiotics need food to thrive. That’s where prebiotics come in. These are non-digestible fibers that feed your gut bacteria. Good sources include:
- Jerusalem Artichokes (Sunchokes): These are in season in the fall and can be found at farmers’ markets. They’re incredibly high in inulin, a potent prebiotic. Roast them or add them to soups.
- Dandelion Greens: Yes, those weeds in your yard! Dandelion greens are a bitter green packed with prebiotics and vitamins. You can find them at some farmers’ markets or forage them yourself (make sure they haven’t been treated with pesticides).
- Oats: Opt for whole, unprocessed oats. They contain beta-glucan, a type of soluble fiber that acts as a prebiotic.
Targeted Supplementation: Sometimes, food alone isn’t enough. Consider these supplements, readily available at Denver health food stores:
- L-Glutamine: This amino acid is crucial for gut lining repair. Look for a high-quality brand at Natural Grocers.
- Probiotic Supplement: Choose a probiotic with a diverse range of strains, including Lactobacillus and Bifidobacterium. Consult with a healthcare professional to determine the best strain for your needs.
- Digestive Enzymes: These can help break down food and improve nutrient absorption, especially if your gut is compromised.
Let’s talk about air conditioning. You don’t have to suffer in silence (or sweat). Here’s how to minimize its impact on your microbiome:
Humidify, Humidify, Humidify: Invest in a good quality humidifier, especially for your bedroom. Aim for a humidity level of 40-60%. This will help combat the drying effects of air conditioning.
Air Conditioning Audit: Check your air conditioning unit’s settings. Many units have a “dry” mode, which exacerbates the problem. Avoid using this mode.
Strategic Air Conditioning Use: Don’t blast the air conditioning all day and night. Use it strategically to cool down your home, then turn it off and open windows when the temperature allows.
Air Filter Focus: Regularly change your air filters. This will help remove dust and allergens that can irritate your respiratory system and potentially impact your gut microbiome.
Hydration Station: Keep a water bottle with you at all times and sip on it throughout the day. Add a pinch of sea salt to help your body retain water.
A common mistake is thinking that all probiotics are created equal. They aren’t. The strains of bacteria in a probiotic supplement matter. Some strains are better for certain conditions than others. Do your research or consult with a healthcare professional to choose the right probiotic for your needs.
Another pitfall is overdoing it with fermented foods. While they’re beneficial, eating too much too soon can lead to gas, bloating, and other digestive discomfort. Start slowly and gradually increase your intake.
Finally, don’t forget about stress. Stress can negatively impact your gut microbiome. Practice stress-reducing activities like yoga, meditation, or spending time in nature. Denver offers plenty of opportunities for outdoor recreation, so take advantage of them!
This isn’t a quick fix. Rebuilding your gut microbiome takes time and consistency. But by incorporating these strategies into your daily routine, you can combat the effects of Denver’s dry air, altitude, and air conditioning and create a healthier, happier gut. Remember to listen to your body and adjust these recommendations as needed. Your gut will thank you.