Take Charge of Your Health - Trust Your Gut
Your gut feeling is your body’s way of telling you something.
Listen to it and act accordingly.
- Anonymous
Microscopic living things are referred to as microorganisms, or microbes. Trillions of microbes exist inside our intestines, primarily in a “pocket” of our large intestine and they are referred to as the gut microbiome. This is a community of microorganisms including bacteria, viruses, fungi, yeast, parasites, and other microbes. Often labeled a supporting organ, the microbiome plays many key roles in promoting healthy operations of the human body. Every person has a different microbiome ecosystem.
Your gut microbiome influences a wide range of vital physical functions -- it helps with digestion, synthesizes Vitamins such as K, B1, B9, B12, plays a critical role in the absorption of nutrients, destroys harmful bacteria, and affects our immune system. It can also control how we respond to infections and impact the risk of certain diseases (irritable bowel, obesity, diabetes, and colon cancer) as well as food allergies. As an example, the gut microbiome helps control blood sugar and therefore can influence the chance of diabetes.
Each person’s unique network of microorganisms is originally determined by one’s DNA. People are first exposed to this network as a newborn during the delivery process and through Mom’s breast milk. Exactly which microorganisms the infant is exposed to depends solely on the species found in the mother. As time goes on, diet and environmental exposures can alter the microbiome and can be either beneficial or make one more vulnerable to illness or disease.
In addition to the impact on our physical health, recent research reveals a connection between our gut health and our mental health. A healthy gut microbiome can positively affect mental well-being, while a disrupted, unbalanced microbiome can have negative mental health repercussions impacting mood, irritability, anxiety, depression, and stress levels. The research indicates that an imbalance in gut bacteria contributes to mood disorders by influencing: the production of neurotransmitters such as serotonin and dopamine; inflammation levels; and the communication pathway between the gut and the brain. For instance, patients with a variety of psychiatric conditions can have gut bacteria with more pro-inflammatory bacteria and less bacteria with anti-inflammatory effects.
Gut health is defined by normal composition of the microbiome, the adequate digestion and absorption of food, the absence of gut illnesses, and an effective immune status. An imbalance of healthy and unhealthy microbes is known as “gut dysbiosis”. Dysbiosis means there can be a loss or deficit of bacteria that is beneficial to your system; an overgrowth of pathogenic (aka bad) bacteria; and/or the loss of bacterial diversity. The loss of good bacteria leaves the gut more vulnerable to disease and invasive types of bad bacteria. The symptoms of an unhealthy gut include acid reflux, gas, low abdominal pain, bloating, constipation, diarrhea, and fatigue.
So what can you do to maintain your gut health? Here are some tips:
A plant rich diet with a wide variety of fruits and vegetables; try to have lots of colorful food on your plate
Eat fiber (prebiotics) —high fiber cereals, bananas, beans, oatmeal, whole wheat pasta, chickpeas…these foods feed the bacteria in your gut
Consume probiotics such as buttermilk, fermented vegetables, sauerkraut, sourdough, yogurt with live cultures…these foods introduce new bacteria into your gut
Consider probiotic and/or prebiotic supplements
Stay away from processed foods and refined sugar
Try to reduce your stress and anxiety through exercise, meditation, and/or deep breathing
Prioritize sleep
Be careful about an overuse of antibiotics which can kill your good bacteria along with the bad and disrupt the balance of the gut ecosystem
Be careful about potential exposure to chemicals, pesticides, and pollutants
A healthy gut is essential for overall well being and specifically for proper digestion, metabolism, and immunity, while poor gut health has been linked to a range of health issues including inflammatory bowel disease, allergies, and mental health disorders. If you are experiencing some of the symptoms mentioned here, be sure to visit your Primary Care Provider. If needed, you can be connected with a Gastroenterologist who can evaluate your symptoms, perform necessary tests, and provide the appropriate treatment options.
Remember, it's up to you to be proactive and Take Charge of Your Health.