Dr Sunita Maithreya, MBBS, Registered Medical Professional
I have over three decades of experience in the medical industry and have worked with reputed hospitals. For the past two decades, I have also been running my own practice and offer free medical service to the underprivileged.
Did you know that the body has two brains? Research states that there is a second brain in the gut called the enteric nervous system. In recent times, there has been a lot of emphasis on good gut health. This brings us to four very pertinent questions:
1. What role does gut health play in our life?
The gut is a very complex and integral part of our body. Interestingly, gut health not only affects us physiologically but also at a mental and emotional level, as the microbiota gut-brain axis results in a symbiotic relationship between gut health and the brain.
At a physical level:
· Microorganisms in your gut aid in digestion, nutrient absorption, and fat distribution.
· Gut helps get rid of toxins and metabolic waste.
· Good gut health ensures a good immune system and optimum production of hormones.
At a mental and emotional level, the enteric nervous system, which controls the gastrointestinal functions, is present in your gut and sends messages to your brain. This is why, very often, gut health is believed to be influencing our emotions, moods, and decisions.
2. What do you mean by the term ‘good gut health’?
In simple terms, good gut health is a balance of good bacteria and bad bacteria in the digestive system.
3. What happens if you have poor gut health?
Poor gut health leads to chronic fatigue, chronic illness, and inflammation in the body. Very often these manifest as depression, anxiety, brain fog, joint pains, diarrhea, constipation, gas, IBS, acidity, reflux, etc. The connection between the ENS in the gut and the central nervous system means that most diseases associated with the central nervous system, like Parkinson’s disease and Alzheimer’s disease, are believed to be linked to poor gut health. Poor gut health is also believed to have adverse effects on brain functioning.
4. How do you maintain good gut health?
There is a multi-pronged approach to maintaining good gut health:
Food
· Have a balanced diet comprising food from the local geography.
· Eat small meals at regular intervals. Avoid overeating. Eat soon after sunrise and stop eating 1-2 hours after sunset.
· Avoid processed foods, Trans-fats, artificial sweeteners, junk foods, etc.
· Have fresh fruits and vegetables, a fiber-rich diet (do not overdo), optimum fat intake through nuts, seeds, cold-pressed oils, and sufficient water and liquids at regular intervals.
· Take prebiotics like apples, garlic, apple cider vinegar, bananas, oats, etc. and probiotics like fermented foods, kimchi, yogurt, etc.
· Avoid long-term use of antibiotics and antacids. Consult your physician before taking any decision regarding medication.
· Chew your food properly and eat slowly.
· Give periodic breaks to the digestive system by systematic dieting after consulting with a dietician.
Sleep
Getting 7-8 hours of sleep is believed to support good gut health. The body recuperates itself during sleep.
Relaxation Techniques
Increased stress leads to a leaky gut. Stress also prevents the release of enzymes required for proper digestion. This, coupled with unhealthy food cravings, can lead to many gastrointestinal disorders. One can adopt relaxation techniques like meditation and mindfulness, pursue hobbies, and exercise regularly to combat stress.
Exercise
Sedentary lifestyle slows down digestion. Moderate exercise is believed to reduce inflammation and intestinal permeability. It also brings about positive changes in the gut microbiota. That said, intense exercise has the opposite effect on gut health.
Avoid Smoking And Alcohol
It is better to avoid smoking as it has adverse effects on the entire GI tract. It has even been linked to the formation of ulcers. Nicotine significantly alters the gut microbiota and leads to many diseases.
Excess alcohol intake can inhibit the production of digestive enzymes and juices, thereby hampering healthy digestion. Partially digested food causes excessive fermentation in the gut, leading to gas and bloating. Chronic alcohol use also affects the GI mucosa and causes lesions and increases cancer risk. It also reduces the absorption of nutrients and impairs muscle function in the intestines, often resulting in diarrhea.
Most importantly, listen to your body. Your body tells you what is wrong. Your gut health is critical.
Note: This article only aims to provide basic guidance. Seek professional help and advice prior to undertaking any health regime.
