Category: gut health, gut bacteria, hormones, Gastrointestinal, GI tract

10 facts to know about your gut flora 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, detoxification, vegetable,, emotional health, Food, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, life, mental health, nature, physical therapy, pain, body aches, spinal,, wellness

Hello everyone 🤗

  1. The gut flora is mainly composed of trillions of gut microbiomes which are mainly bacteria, fungi, viruses and archaea. This is unique to every individual and develops in his/her lifetime, as distinctive as the fingerprint. Initially, the intestinal tract of a newborn at birth is sterile. The newborn’s gut is first colonised by the mother’s bacteria during the process of vaginal delivery. Environmental bacteria also start colonising in the baby’s gut as soon as it is exposed after birth. Then, slowly the child’s gut starts developing into a unique microbiome flora depending upon the different food intake and environmental exposures with time.
  2. The gut starts having both good and bad bacteria with different kinds of food and environmental exposures. Good bacteria mainly help in the digestion and absorption of the food and nutrients. They strengthen the immune system and produce several beneficial amino acids and vitamins. The more, the good bacteria population, the healthier the person and the stronger the immunity, in his lifetime. They are simply the protectors of our health and well-being.

3. There are bad bacteria also in our intestinal gut flora. As long as they are low in level, they remain harmless. But then, when we take antibiotics or develop unhealthy food choices and habits, smoking, drinking alcohol and so on, the good bacterial flora is at risk and starts eliminating. In such cases, bad bacterial flora starts flourishing causing havoc in the immune system leading to various diseased states. Chronic inflammation starts progressing leading to autoimmune diseases, cancers, and inflammatory bowel diseases.

4. As research has progressed, studies have found links between bacterial species in the gut to certain types of diseases. Metabolic diseases like obesity and type 2 diabetes are found to be linked with the presence of certain bacterial species of Lactobacillus.
New studies have shown strong evidence of gut kidney connection. Certain species of bacteria in the gut microbiome result in uremic toxins while digesting protein which may be a factor in developing chronic kidney diseases. Several studies have shown a link of depression to the gut microbiome. Various bacterial species like Eggerthella and Sellimonas are found at high levels in individuals with depressive symptoms.

5.The gut-brain connection plays an important role in a person’s well-being. That is why the gut is known as the “second brain”. The gut nervous system can be called the Enteric Nervous System, which has around 100 million nerve cells from the oesophagus to the anal opening. The main functions of this system are digestion, absorption of nutrients, and release of enzymes for food breakdown. Studies show that irritation in the GI tract may trigger the central nervous system to change moods. The gut microbiome also produces hormones like serotonin, and norepinephrine which are important for mood changes. Therefore, there is a strong connection between depression and anxiety in people who deal with gut issues like irritable bowel diseases, stomach upset, pain, and constipation.

6.The signs of a healthy gut are the regular pooping habit, which may be 2-3 times a day to 3-4 times a week, the range can vary with every individual. There is no pain, no bloating after eating, and no discomfort during bowel movement. Symptoms like bloating, diarrhoea, stomach pain, feeling of fullness after eating or malnutrition can be the signs of an unhealthy gut or tigger for slowly increase in bad bacteria. In such cases, clinical attention is required to investigate and diagnose any bowel issues.

Sugar rich foods

7.The common triggers which may lead to an unhealthy gut can be too much stress, constant fatigue, sleep disturbances, ultra-processed food, a sugar-rich diet, and too little intake of fluids. The frequent use of antibiotics has a link to an unhealthy gut. Therefore, these lifestyle habits need to be avoided as practically as possible. Skin conditions like psoriasis do have a link to an unhealthy gut too.

Natural foods

8. The common ways that we can take care of our gut health and improve the good bacteria count are by having a fibre-rich diet with plenty of vegetables and fresh fruits. A diet rich in whole grains, legumes, pulses, nuts and sea fishes. Lowering the sugar-rich foods, limiting the everyday stress, and remaining hydrated as possible. Intermittent fasting is beneficial too for gut health and flora.

Fermented foods

9. Another important food for our gut health is fermented food as they are rich in probiotics. Plain yogurt, buttermilk, kimchi, sauerkraut and kombucha to name in the list. There can be other varieties of fermented food too which can be local or region-specific around the globe. Any food which is fermented or sprouting can be excellent for gut health as it increases the lactobacilli and keeps the growth of bad bacteria checked.

Walking in nature
Gratitude journal

10. So, the simple tips to take care of gut health are to have more and more fibres and probiotics daily, curtail sugar as much as possible, stay hydrated, keep out of stress, meditate to calming mind like walking in nature or listening to music, exercising, mild to moderate ways, practising gratitude journal every day increases happy hormones and trying to maintain a sleep routine. Ultimately, the best way to live a longer and healthier life is to live in harmony with nature.

Thanks for reading.

Peace and love 🙏

Post: 7 basic advice 🙏 for gut health 🤗

by drjurisharma, posted in canned food, constipation, bowels, colon, bowel movements, bowel disease, dairy, curd, yogurt, deep fried food, Food, french fries, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, Science, wellness

Researches show Gut health accounts to almost 70% of the body’s immunity. It’s an ecosystem of about 40 trillion microorganisms, living inside your body plays a vital role in almost every biological functions in your body. Therefore, it goes to show, how important a role, gut health plays every day to keep you healthy and strong from any kinds of diseases and sickness.

Too many information, too many dietary advice floating on the internet, not only makes you confuse but sometimes even give wrong information or just misleading information.

7 basic science backed recommendations for gut health :

1.There is no such thing called “The healthy diet”. If one diet works for one person may not work for another person. Therefore, the only basic dietary advice can be you should eat enough of plant-based food. You should feed yourself with varieties of veggies and fruits, preferably fresh and locally available. Probiotic foods are also gut friendly. Remember, you have a huge colony of microbes in your gut. If some may prefer some kind of food, other microbes may like some other kind of food. This way, you can make them happy and they work together for your stronger health.

Sugar foods

2.Big “NO” to sugar: Just say, “NO” to sugar and all artificial sweeteners. The natural sweetness in fruits and veggies and also natural sweeteners like honey, maple syrup is not that harmful. Otherwise, sugar alters the composition and functions of natural gut microbes and becomes the feast for harmful bacteria and fungus-like Candida.

3. Say “NO” to processed food and food with preservatives. Harmful preservatives (Like polysorbate 80, carboxymethylcellulose ) alter the composition of gut microbes. Genetically Modified food (bioengineered food) are also very harmful to gut health because they use some kind of pesticides while growing them. Common GMO food is corn, soy, some veggies like zucchini, squash. So, organic, or naturally grown veggies and fruits are best.

3. Avoid popping up pills: Say no to antibiotics and NSAIDs (aspirin, Advil ) as far as possible. Both these drugs alter the composition and function of the gut microbiome. Use it only when necessary.

4.Please quit smoking: Studies have shown that smoking causes alteration in the composition of the gut microbiome. Therefore, another reason added to the list to quit smoking.

5 Get out in Nature: People living the sedentary city lives, hardly come across varieties of microbiomes. So, the only way to expose yourself to varieties of microbes, a wider ecosystem is going out in nature, spending as much time, going hiking, biking and lot more of physical activities.

6.Have a pet at home, that also helps to increase your microbiome diversity.

7. Routine advice: Get plenty of quality sleep of 7-8 hours, exercise and eat in scheduled time preferably. All of them contribute to your gut health.

Thanks for reading.

Much love to all 💐