Office Hours and What's Up With Your Gut

 To My Patients, 

Hope all is well. 

Summer is coming to a rapid close, hope you had a chance to get some valuable time off. The vegetable garden already passed its peak; the crop this year was unusually plentiful. The prize belongs to the tomatoes, two of them weighted over 1.75 pounds each. 


Back from Israel after a relatively short whirlwind trip. Had to see my friends and family; haven't seen them in two years. Sandy stayed home this time "so you can keep your conversations in Hebrew." Our daughter, Laurie, was there with me. Together, with a close group, we volunteered some time picking peppers (hot ones…) in a kibbutz by the Gaza border. The volunteer movement in this time has been outstanding. 

The office continues to be busy, with telemed done on off-office days. We try to keep 2-3 open appointments every office day for urgent visits, just in case. Call us at 203-853-1919 if you need to take advantage of those open times. 

The office will be closed on Tuesday, September 23, for the Rosh Hashanah holiday. 

Your Gut: The Big Influencer 
The gut contains trillions of live bacteria, viruses, and fungi, collectively known as the microbiome. These microbes produce vitamins, help digest food, and communicate with our immune and nervous systems. It may be hard to believe, but more than 70% of our immune defenses are linked to the gut. 

The microbiome deeply influences our biogenetics - the way genes are switched on or off. Certain gut bacteria release short-chain fatty acids and other compounds that act like molecular messengers, signaling our genes to regulate inflammation, metabolism, and even mood. This implies, correctly, that what you eat doesn't just fill you up - it literally affects how your genes express themselves on a daily, continuous basis. 

For example, a diet rich in plant fibers (vegetables, beans, whole grains, nuts) feeds beneficial bacteria, which in turn encourage genes that protect against diabetes, heart disease, and even some cancers. Diets heavy in ultra-processed foods and excess sugar, on the other hand, promote bacterial strains that "turn on" inflammatory pathways and accelerate aging processes. 

The gut communicates directly with the brain; it does so through the vagus nerve. Patients with balanced microbiomes report steadier moods, clearer focus, and less fatigue. An unhealthy gut can worsen anxiety, contribute to brain fog, and chronic inflammation.  

You may think of your gut as a microbiome clinic that constantly dispenses natural compounds to the rest of your body. But the gut clinic is a living entity, which itself is subject to health and disease. The healthier your microbiome clinic is, the better the message it sends; that's where you come in! 

Keep your gut healthy:

• Eat a wide variety of plant foods - aim for 25-30 different types weekly (It may sound challenging, but it is quite achievable).
• Include fermented foods such as yogurt, kefir, sauerkraut, or kimchi (and the list goes on).
• Minimize unnecessary antibiotics; use them only when necessary.
• Get regular exercise and sunlight. In addition to the widely known benefits, this helps diversify gut bacteria.

Please give us a call at 203-853-1919 if you need an appointment!

Sleep revisited 
In the last letter we touched on "sleep as medicine." Let's go a step deeper. Sleep occurs in repeating phases, usually 4-6 times each night:

1. Light sleep (stages 1 and 2) - Your body relaxes, heart rate slows, and memory traces begin forming.
2. Deep sleep (stage N3) - growth hormone surges, muscles and bones repair, and the immune system resets. This is when the body does its most important physical healing.
3. REM sleep - the brain becomes highly active, consolidating memories, regulating emotions, and clearing toxins such as beta-amyloid (strongly associated with Alzheimer's). This is when vivid dreaming occurs.

Each phase is vital. If you miss deep sleep, your body suffers; if you cut REM sleep short, your brain and mood take the hit. Poor sleep fragments these cycles, leaving you unrested even after long sleep. 

Studies show that inadequate or irregular sleep increases the risk of obesity, diabetes, heart disease, and depression. Consistent, restorative sleep strengthens memory, supports healthy metabolism, and even slows biological aging. 

Practical steps:

• Keep a regular bedtime and wake time, even on weekends.
• Minimize, or avoid, TV or other screens an hour before bed - blue light tricks the brain into staying awake.
• Avoid caffeine after midday.
• Create a dark, cool, and quiet sleep environment.

Sleep is the body's most reliable, cost-free prescription - one that renews your mind and body every night. Make good use of it! 

Have specific questions about healthy diet and sleep?
Call the office at 203-853-1919

Stay well, 


Igal Staw, Ph.D., M.D.
www.drstaw.com
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