It’s time to listen to your Gut!
Navigating the fast-paced lifestyle of Dubai presents its challenges when it comes to maintaining a healthy routine. Amidst the hustle, it’s essential to recognize the significance of gut health in your overall well-being. Your gut serves as a bustling ecosystem, hosting trillions of microorganisms that contribute significantly to digestion, immunity, and overall health. By nurturing your gut, you’re not only supporting your body’s ability to absorb nutrients and fight off illnesses, but also laying a foundation for long-term vitality and wellness amidst the city’s vibrant energy.
The concept of ‘Gut Health’ and how it contributes to one’s overall health and wellbeing
‘Gut health’ refers to the overall health of the microbiome of the digestive tract. The microbiome is made up of many trillions of bacteria, and emotional stress and food can also affect the bacterial makeup of the gut. Studies show that our gut microbes transform the foods we eat into thousands of enzymes, hormones, vitamins and other metabolites that influence everything from mental health and immune system to the likelihood of gaining weight and developing chronic diseases.
Gut bacteria can even affect mental state by producing mood-altering neurotransmitters like dopamine, which regulates pleasure, learning and motivation, and serotonin, which plays a role in happiness, appetite and sexual desire.
What is the connection between the gut and human brain?
Substances made by bacteria in the gut can get into the blood, just like nutrients in our food travel from the gut into the blood. Also, certain nerves connect the brain and the gut and bacteria in the gut can send signals through those nerves to the brain.
Finally, gut bacteria can stimulate immune system cells in the wall of the gut, and the immune cells then can send signals through the nerves to the brain. Research has found that gut bacteria may influence our emotions and cognitive capabilities.
For example, some bacteria make oxytocin, a hormone our own bodies produce that encourages increased social behavior. Other bacteria make substances that cause symptoms of depression and anxiety. Still, others make substances that help us to be calmer under stress.
Finally, gut bacteria have also been shown to influence our vulnerability to certain brain diseases, including Alzheimer’s disease, Parkinson’s disease, and autism. For example, a substance called synuclein, found in the brains of people with Parkinson’s disease, is made by gut bacteria and can travel via nerves from the gut to the brain.
The Effect of Food on your Gut Health
Our gut bacteria are influenced by what we 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, whole foods, mainly from plant sources like fruits, vegetables – for example leek, onion and garlic, legumes – for example chickpeas, beans and lentils, wholegrains – for example rye bread, barley, oats and nuts – for example pistachios, cashews and almonds. It is also important to drink water, to eat slowly and limit ultra-processed foods such as ham and salami, ready-made meals, sweet desserts and many packaged snacks such as chips.
What are some telltale signs that you need to pay attention to your gut health?
Signs of an unhealthy gut can include: digestive symptoms – such as gas, bloating, constipation, diarrhoea and heartburn, sleep disturbances or fatigue, mood/emotional state – such as high stress, low mood or anxiety and high frequency of infectious illnesses – such as the common cold.
Exercise or physical activity helps with a positive gut health. While it may seem simple, brisk walking and biking can significantly impact digestive fitness. During the quick movement of biking or walking, the digestive system is stimulated by movement. This mobility causes the stomach and intestines to contract, pushing food and waste throughout the system more efficiently.
Also, yoga is an excellent exercise choice for those who want better digestive health because it is proven to reduce stress. Additionally, certain yoga poses, like downward dog, boat, child’s pose, upward dog, and triangle, can help optimal digestion, enhancing your gut health.
Dispelling myths about Gut Health
Myth: supplements are necessary for gut health
Fact: probiotics can support gut health and healing by helping to re-establish a healthy gut microbiome. However, diet, exercise, drug consumption, and daily stress all influence your gut microbiome and overall health. So, lifestyle factors also need to be examined to improve gut health.
Myth: probiotics solve all gut health issues.
Fact: if you have a diet that meets your nutrient needs, you do not need supplements.
Myth: fermented foods are as effective as probiotics.
Fact: while some fermented foods may be considered probiotic candidates, not all fermented foods contain probiotics, and the bacteria in probiotic foods may not survive digestion.
Myth: you can only fix gut health problems with medicine.
Fact: many health problems that originate in the gut can be prevented and treated with diet and lifestyle, as reducing stress, stopping smoking or taking drugs.
(Authored by Dr. Giovanni Leonetti, Leading Specialist in Gut Health & Gastroenterology, Cornerstone Clinic)
