Over the course of the years, gut health deteriorates. Supposedly, it is part of the body's wear and tear of every day living, stress, free radicals, and all the crap we consume!
We may aspire to living healthily, but truth be known, every time we let down our guard by eating junk food, or having alcoholic beverages as well as sodas, we are putting ourselves out of sync with our bodies, and hence our gut health is compromised.
Even if we know how to stay lean and healthy, it really is quite a challenge to always eat correctly. And even then, we are either following our motherly advice or listening to the experts who have differing opinions, so it’s hard to know exactly what to consume, when and how often. Some say three balanced meals a day while others recommend fasting by eating just two, or even one meal a day.
Then we go through lifecycle modes whereby our body changes over the years, the metabolism slows down, we get ill and have to take medicine which can influence our cycles or interfere with the way our body handles day to day living. If we have an accident and get laid off work then that messes with our self-esteem and subsequently it adds to eating disorder, as eating whatever is in front of us might be the perfect solution there and then to overcome anxiety (worry).
The bottom line is gut health is often the cause for concern and therefore shouldn’t be neglected. It digests and absorbs nutrients from food and excretes waste. There is no clear definition of gut health, and it can mean something different for researchers, medical professionals and the community.
About 200 different species of bacteria, viruses and fungi live in your large intestine. The bacteria and other micro-organisms in your gut are known as your gut microbiome. The bacteria help to break down food, turning it into nutrients your body can use.
Certain types of bacteria in your gut may contribute to some diseases. Some microorganisms are harmful to our health, but many are beneficial and necessary for a healthy body.
Experts are learning that the variety of bacteria in your gut is an important indicator of the health of your microbiome.
The health of your gut can impact both your physical and mental health.
Many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract. What we eat can have short-term and long-term effects on our gut microbiome environment.
The gut health is important because the gut breaks down the foods you eat and absorbs nutrients that support your body’s functions.
The importance of the gut to our overall health is a topic of increasing research in the medical community. Research is showing us that our gut microbiome can affect every organ in our body.
It is understood that there are links between gut health and:
the immune system
mental health
autoimmune diseases
endocrine disorders – such as type 2 diabetes
gastrointestinal disorders – such as irritable bowel syndrome and inflammatory bowel disease
cardiovascular disease
cancer
sleep
digestion.
A higher level of diversity in gut bacteria is an important indicator of the health of your microbiome.
While research is ongoing, it appears that your gut health plays an important role in your overall health.
Your gut microbiome can be affected by:
stress
too little sleep
lack of physical activity
eating too many ultra-processed foods
smoking and drinking alcohol
taking antibiotics.
The gut microbiome is also affected by things we cannot control, such as our environment, age, birth mode and whether we were breast-fed or bottle-fed as a baby.
While we cannot use one specific measure for our gut health, some signs that you may have poor gut health include:
digestive symptoms – such as gas, bloating, constipation, diarrhea and heartburn
sleep disturbances or fatigue
mood/emotional state – such as high stress, low mood or anxiety
high frequency of infectious illnesses – such as the common cold.
You can improve your gut health through lifestyle and diet changes.
Dietary fiber in foods can improve your gut health as it can help keep us regular, reduce the risk of bowel cancer and feed the healthy bacteria in our gut.
Wholefoods, such as fruits, vegetables, legumes, wholegrains and nuts,may prevent the growth of some bacteria linked to diseases and inflammation.
Our lifestyle, for example physical activity, good sleep and stress reduction are also good for gut health.
Your gut bacteria are influenced by what you eat. It is important to give them the right fuel to have a balanced gut microbiome.
The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains.
There are supplements available to help alleviate symptoms and improve gut heath, but certain lifestyle changes have to be made.
Take care!
Prof. Carl Boniface
Source: Better Health Australia
Vocabulary builder:
Ccompromised (adj) = made vulnerable (as to attack or misuse) by unauthorized access, revelation, or exposure. compromised data/passwords/accounts. a compromised computer. 2. : impaired or diminished in function : weakened, damaged, or flawed.
Fasting (n) fast. (v) = abstaining, not eat, refuse to eat, go on hunger strike, eating
Microbiome (n) = The microbiome is the community of microorganisms (such as fungi, bacteria and viruses) that exists in a particular environment. In humans, the term is often used to describe the microorganisms that live in or on a particular part of the body, such as the skin or gastrointestinal tract.
Digestive tract (n) = The organs that food and liquids travel through when they are swallowed, digested, absorbed, and leave the body as feces. These organs include the mouth, pharynx (throat), esophagus, stomach, small intestine, large intestine, rectum, and anus.
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