1 month ago
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GUT HEALTH is an easy thing to take for granted or to ignore completely, if everything is generally functioning well. However, poor gut health can impact your overall health in a variety of ways, from the obvious stomach discomfort to less obvious effects on mood and immune function.
Gut diversity is important because different microorganisms may help support health in a variety of ways, including improved digestion and nutrient absorption, immune-system regulation, protection against harmful bacteria, reduced inflammation, and better brain health.
According to Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, speaking at a weekly ‘Health Talk Sunday Series’, a healthy and diverse gut microbiome may help reduce your risk of conditions, including diabetes, inflammatory bowel disease, psoriatic arthritis, some cancers, GI disorders, and cardiovascular disease.
“You can think of gut microbiome as a garden. many persons have heard of probiotics that introduces good bacteria and promotes growth of beneficial bacteria. You can get it from yogurt and fermented foods,” Dr Chybar Virgo said.
Dr Chybar Virgo said, just like a garden, you need to fertilise your gut. “That fertiliser for gut health is called pre-biotics. You can get pre-biotics from onions, garlic and bananas,” she said.
Fibre serves as a prebiotic, or food for the good bacteria that live in your gut. Eating plenty of fibre is associated with increased microbial diversity and a reduced risk of gastrointestinal issues, like constipation and Crohn’s disease.
Fibre helps keep the colon healthy by reducing inflammation.
However, most of us do not get enough fibre. You can aim to get 21 to 38 grams of fibre per day. Fibre is found in a variety of foods, including legumes, whole grains, avocados, sweet potatoes, brussels sprouts, tofu, berries, leafy greens, and nuts and seeds.
“Fibre also plays a crucial role in maintaining healthy gut microbiome. Fibre helps to push the waste out of your body, including insoluble fibre that sweeps out debris - removes waste - and these include whole grains, vegetables and nuts,” Dr Chybar Virgo said.
“Fibre also include soluble fibre that absorbs moisture, stabilises blood sugar, and feed gut bacteria; that include oats, beans and apples; and aloe vera that soothes and support the gut lining to help reduce inflammation to enhance nutrient absorption,” she added.
Water is critical for healthy digestion. It helps your body absorb and transport nutrients; it helps with keeping your core body temperature steady; it aids in the production of mucus to protect your digestive tract; and it helps prevent constipation.
“When you become constipated, your gut microbiota changes, becoming less abundant. If you become dehydrated, your body will let you know, as not drinking enough can manifest as thirst, headache, dry mouth, less frequent urination, dizziness, and tiredness,” Dr Chybar Virgo said.
Increased stress often manifests itself in digestive discomfort. Stress causes hormones like adrenaline and cortisol to spike, leading to symptoms like diarrhoea, constipation, stomach pain, and heartburn.
“This gut-brain connection is powerful; it is why we get butterflies before a big presentation, or feel nauseous when we are in a high-stakes situation. While we cannot avoid stressful situations entirely, it is possible to learn to manage stress through techniques like belly breathing, relaxation therapy, and meditation,” she said.
Certain bacteria in your gut may impact your sleep in a variety of ways, from your likelihood of experiencing insomnia to how frequently you need to nap, to how long you stay asleep at night.
“Most people should aim to get seven to nine hours of sleep a night. If you are struggling to hit that goal, try improving your sleep hygiene, getting plenty of daytime exercise, and trying some of the stress management tips above,” she said.
It is not hard to find good reasons to stay active, but here is one more; participating in 150 to 270 minutes of moderate- to high-intensity exercise per week for at least six weeks has a positive effect on your gut microbiota, particularly if you combine aerobic exercise with resistance training.
“We already know that people who are sedentary have different gut microbiota characteristics than active people; this research suggests that you might be able to improve your gut health through exercise, even if you’re not currently active,” Dr Chybar Virgo said.
English (US) ·