Improve your gut health

Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can all damage our gut microbiome. To promote the growth of good gut bacteria, we should eat more wholegrain wheat, oats, millets and bajra for fiber. Green vegetable like kale, spinach and broccoli are also good for the gut……
By Shalini Sahu




As a kid I always used to joke around by saying “An apple a day keeps my father away’. My father is Jhansi (UP) based well known doctor but to worry with the growing age and each passing days especially about how to fit myself. This is not only for me also for those who are in growing age and don’t care about their health.

In era of hectic lifestyle all of us need a health consultant. Indeed all of us must be having a family doctor with when connect one almost monthly or quarterly basis. So the question is- Do we actively need these expensive consultants to be superficially healthy? Can’t we have a consistence healthy lifestyle? For example can we improve eating or workout regime for our self? Keeping this in mind I am writing very interesting article on Gut Health.

The Gut Health Survey highlights the predicament of these ‘silent sufferers’, the cause of chronic constipation and problems associated with it. Various metabolic disorders are likely to cause constipation. For example, Diabetics are 2.2 times more prone to constipation vis-à-vis nondiabetics while patients with Hypothyroidism are 2.4 times likely to develop constipation versus patients without hypothyroidism. Moreover, people with Anorectal disorders have more than 2.7 times the likelihood of associated constipation.

Constipation tends to be more severe when associated with some of these comorbidities. Pregnancy was found to be a common cause of constipation in women, with every 1 in 4 pregnant females (25%) suffering from constipation. It has been observed that constipation is most common in the second trimester. The survey also highlights the fact that 18% pregnant women developed anorectal disorders, thus making it imperative for medical practitioners to identify the condition in its early stage and begin treatment.

As we know that basically “Gut Health” describes the function and balance of bacteria of the many parts of the gastrointestinal tract. Ideally, organs such as the esophagus, stomach and intestines all work together to allow us to eat and digest food without discomfort.

All food is ultimately broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. This is only possible with a healthy digestive system. A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies have demonstrated links between gut health and the immune system. Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can all damage our gut microbiome. This in turn may affect other aspects of our health, such as the brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients, and even the development of cancer.

At one time, our digestive system was considered a relatively simple body system, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted. Generally gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.

There is increased awareness of the role of the microbiota. The microbiota refers to the microorganisms found in a specific environment by type. This includes bacteria, fungi, viruses, protozoa, and archaea, and the diversity of the microbiota will vary from person to person. Gut microbes produce a large number of bioactive compounds that can influence health; some like vitamins are beneficial, but some products are toxic.

Host immune defenses along the intestine, including a mucus barrier, help prevent potentially harmful bacteria from causing damage to tissues. The maintenance of a diverse and thriving population of beneficial gut bacteria helps to keep harmful bacteria at bay by competing for nutrients and sites of colonization. Dietary means, particularly the use of a range of fibers, may be the best way of maintaining a healthy gut microbiota population.

Diet and gut health are very closely linked. Avoiding processed foods, high-fat foods, and foods high in refined sugars is extremely important to maintaining a healthy microbiome, as these foods destroy good bacteria and promote growth of damaging bacteria. There are also a number of foods you can eat that actively promote the growth of beneficial bacteria, contributing to your overall health. Everyone at some point experiences digestive problems such as abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting. Those are because of the gut is whacked out. That is exactly why gut health is super important.

Here are 10 ways to rev up your gut health

  1. Eating a diverse diet rich in whole foods can lead to a diverse microbiota, which is beneficial for your health.
  2. Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including Bifidobacteria.
  3. Fermented foods, particularly plain, natural yogurt, can benefit the microbiota by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.
  4. Artificial sweeteners may negatively affect blood sugar levels due to their effects on the gut microbiota.
  5. Prebiotics promote the growth of beneficial bacteria, especially Bifidobacteria. This may help reduce symptoms of metabolic syndrome in obese people.
  6. Breastfeeding helps an infant develop a healthy microbiota, which may help protect against certain diseases in later life.
  7. Whole grains contain non-digestible carbs that can promote the growth of beneficial bacteria within the gut microbiota. These changes to the gut flora may improve certain aspects of metabolic health.
  8. Vegetarian and vegan diets may improve the microbiota. However, it is unclear if the positive effects associated with these diets can be attributed to a lack of meat intake.
  9. Polyphenols can’t be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota. They may improve health outcomes related to heart disease and inflammation.
  10. Probiotics do not significantly alter the composition of the microbiota in healthy people. However, in sick people, they may improve microbiota function and help restore the microbiota to good health.

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