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Effective Ways To Improve Gut Health

How to improve gut healthGut health is a familiar concept, and it’s widely recognized that maintaining a healthy gut is beneficial for our overall well-being. Beyond just aiding digestion, a healthy gut supports our immune system, heart health, brain function, weight management, and numerous other facets of health.

How Do We Know That Our Gut Health Is Optimal?

A healthy gut requires a balanced interaction between beneficial and harmful microbes within our digestive system. Our body’s microbiome, which includes trillions of bacteria, fungi, yeast, and other microbes—with bacteria being the predominant group—is vast. In fact, bacterial cells outnumber our own human cells! It’s accurate to consider the microbiome as an essential organ, critical to maintaining our overall health.

When our gut health suffers, we may experience a variety of symptoms such as indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, joint inflammation and pain, as well as anxiety and depression. It’s crucial to identify and address the underlying causes of these symptoms instead of merely resorting to temporary solutions.

Effective Ways To Improve Gut Health

improve gut health

  • Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include – fresh fruits and vegetables, whole grains, beans and pulses.
  • Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
  • Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include Curd, Yogurt, Fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and Pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
  • Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated during the day. This is a general guideline, the exact water requirement depends on your body weight, activity levels and the environmental condition.
  • Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
  • Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats, all of these increase inflammation in the body and impact gut health.
  • Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
  • Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
  • Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet, to replenish the lost good bacteria.
  • Avoid Alcohol: Alcohol causes depletion in the gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Your Gut Health: Why It Matters More Than You Think

You would have heard of the saying, ‘Almost all diseases begin in the gut’. Well, it’s true. Maintaining the right ‘microflora’ (balance of good bacteria) in the gut is crucial for great health, immunity and even preventing, healing and recovering from serious diseases like cancer.

Your intestines (gut) contain pounds of good bacteria that help with the absorption of nutrients from the food you eat. These ‘good bacteria’ determine the strength of your immunity, regulate weight loss, aid recovery, support colon health, manage body toxicity, and handle several other functions.

The gut also contains yeast (fungals), which, if exceeds in number compared to the good bacteria, cause serious digestive issues, affect nutrient assimilation, and can cause leaky gut, vaginal rashes, IBS and other bowel and GI tract disorders. It is crucial to maintain the proportion of good bacteria, especially in children.

A shortage of good bacteria can lead to allergies, skin problems, headaches, migraines, inability to lose weight, and even contribute to fat accumulation. Energy levels can fall when there is an imbalance.

Everything we eat and drink passes through the gut along the gastrointestinal (GI) tract. This tube-like GI tract, lined with a thin, sticky mucous, is embedded with millions of bacteria that live, grow, and metabolize (digesting and absorbing) in a complex ecosystem comprised of both beneficial and harmful bacteria.

Maintaining gut health is one of the most important and least addressed aspects of overall health. Many lifestyles choices deplete the gut of the ‘good’ bacteria’, leading to health problems ranging from acne to deadly diseases like cancer.

If you have more bad bacteria (fungus) than good bacteria in your gut, even the healthy food you eat will not be assimilated the right way. Even if you eat clean, organic, or expensive foods, it does not matter if your gut microflora is out of balance. This is where probiotics come in.

Probiotic bacteria do several things that contribute to good health and immunity.

Their most basic function is to fight harmful foreign substances that enter the body by detoxifying them and easing their elimination. Probiotics can prevent the growth of harmful bacteria, which thrive and grow within a neutral pH environment, by producing organic acids such as acetic and lactic acids that, in turn, lower the pH of the large intestine.

This lower pH also prevents the metabolism of cholesterol and bile acids in the colon. Since cholesterol and bile metabolites act as cancer-causing agents, they can play an important role in the prevention of cancers of the GI tract and other organs as well. These helpful bacteria can even lower serum cholesterol levels along with cardiovascular disease risk by preventing the activity of an enzyme involved in the synthesis of cholesterol.

Inside the gut are about 100 trillion live microorganisms that promote normal GI (gastro intestinal tracts) function, protect the body from infection, and regulate metabolism and the mucosal immune system. They comprise more than 75% of the immune system.

Also important is their role in maintaining and protecting the GI barrier. An intact GI barrier maintains gut health, while a problem with its microbiota composition will affect the body’s defense systems and can create a condition known as leaky gut syndrome, which can compromise gut health and lead to diseases such as inflammatory breast cancer, obesity, chronic fatigue syndrome, and depression.

Your diet is the most important element for building gut health. Include curds or probiotic supplement if you are vegan or cannot have yogurt. Some top natural probiotic-rich foods include:

  • Yogurt (plain kind)
  • Miso
  • Sauekraut
  • Kimchi
  • Kefir
  • Kombucha tea
  • Pickled gherkins
  • Spirulina
  • Chlorella

Ensure your diet is rich in complex carbs, fiber, fruits, vegetables, and omega – 3, with a healthy water intake and low intake of sugar, processed foods and red meat.

Avoid sodas, processed foods, and sugar as they quickly depletes the gut of good bacteria, dropping immunity almost instantly, making it the worst thing your child or you can consume. I constantly tell parents that giving your child aerated drinks is worse than drugs.

Your gut health plays a pivotal role in your overall well-being. By maintaining a balanced gut microflora through a healthy diet and probiotics, you can prevent diseases, boost immunity, and ensure optimal nutrient absorption. Prioritize your gut health to experience better health and vitality.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Combat Constipation Naturally: Causes, Symptoms, and Remedies

bowel-movement

After reading my blog on Poop…most of my blog reader’s reaction was Ewww!! Most of us feel the same way when we talk about shit or pee. But we forget that its part of our own body and we are only responsible for how it turns out. In my years of experience. I have noticed that many of them have issue related to clear bowel movement – medically termed as CONSTIPATION and is one of the reason for not losing weight too.

In Bollywood.too….many films are made on this – like Toilet—Ek Prem Katha, Piku, Delhi Belly. The over or under use of toilet is always an issue!

Constipation is defined as lesser than three stools per week and Chronic constipation means once or less per week.

Most of us have gone through this phase sometime or other in our life. Have you ever wondered why? Well, I know this topic is not that which eases our mind but it’s important to know about it.

Constipation can results into symptoms like abdominal discomfort, feeling of incomplete evacuation, hard stools, rectal or anal bleeding.

Constipation occurs where the food in the stomach and intestine is taking an inconsistently long time to be digested. The contractions that push the food forward is called the peristalsis movement. When the chyme (semi-digested food) is not pushed forward but remains in the intestine it starts fermenting, causing gases and bloating to occur. The water content has all been absorbed so it becomes dry and peristalsis becomes even more difficult and even painful at times. 

When we travel our eating, sleeping habits become irregular, bringing with it changes in our digestive system which can sometimes cause constipation. It can also happen due to some medications, low fibre diet, hormonal disorders, stress, pelvic disorder, less water intake. When that happens we must increase our water intake immediately so as to keep the colon well hydrated to make sure that the chyme doesn’t dry out.

Another reason could also be a sedentary lifestyle. It is important to keep up with moderate activity as we grow older our metabolism gradually slows down and with it the digestive process. Our body is like a machine that we need to keep well-oiled in all departments to keep working properly.

Here are Simple solutions that can help to prevent and cure it.

1. Good Fibre: Increase fiber intake so that there is sufficient fibre for bile to mix with and digest the food. Soluble fibre softens the stools and insoluble fibre adds bulk and roughage to the stools. E.g. Legumes, Oats, Rice Bran, Whole Fruits, Green Vegetables, Figs, Nuts and Seeds. etc. Apple and Guava works best as per my personal experience.

2. Adequate hydration is must: Increase your water intake makes possible for the insoluble fibre in the colon to move forward more effectively. Water ensure a good production of digestive juices in the stomach and intestine and smooth passage of food thorough the intestine. It even makes stools softer to ensure they are passed out easily. Drink about 3-3.5 ltrs per day to keep cells hydrated.

Use the bathroom as and when needed. Do not hold back.

3. Regularize lifestyle and eating and sleeping patterns. Have good sound sleep and avoid stress. De-stress yourself with some meditation or deep breathing techniques

4. Avoid all the packaged foods, and foods loaded with refined flour. Trans fat, sodium and other preservatives are low in fibre or lack fibre completely.

5. One of the best home remedy is to soak 2 figs or 4-5 raisins overnight and then have it in the morning with a glass of luke warm water. Prunes also acts as a great laxative.

6. One tbsp of castor oil or cold pressed virgin coconut oil works best if had before going to bed. It helps in smooth passage of stools next morning.

7. Our ancient study says – Triphala powder—one tbsp in glass of luke warm water helps in detoxifying and cleansing the colon and rectum.

8. Exercise about 30-45 min daily. This improves blood circulation which promotes better digestion and hence clear bowel movement. Avoid exercise immediately after meals.

Let me share some basic yoga asanas which can be done daily to regularize your bowel movement. Yoga helps revitalise your body and also increases the flow of blood and oxygen in the system, thereby, improving your digestive system.

Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

Half-spinal-twist-Ardha-matsyendrasana-300x232

How to do it:
* Sit down on the ground with your legs extended in front of you; toes pointed toward the ceiling.
* Bend your left leg, under your right one, placing your foot next to your right buttock.
* Place the right foot firm on the ground, near the left knee.
* Extend both your arms, and twist your upper body to the right. Place the right arm on the ground behind the back, and your left hand on the right ankle in front of your body.
* Sustain the pose for at least 30 seconds. Gradually, increase the time to 1 minute.
* Release and repeat on the other side.

Benefits: This pose stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons, hence, improving bowel movements and providing relief from constipation.

Pavanmuktasana (Wind-Relieving Pose)

Pavanmuktasana
This is one of the easiest and most effect Yoga pose if you are felling gassy.

How to do it:
* Recline on your back and hug your legs into your chest.
* Pull the head up and try to put your nose in between the knees.
* You may rock gently if you wish too. Release after 10 to 15 seconds.
* Alternatively, you can extend one leg out.

Benefits: As the name suggests, this posture helps release gas from the body, a common trouble of constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

Shishuasana/Balasana (Child Pose)

childs pose
This position means that you crouch down over your knees on the floor, pushing onto your lower abdomen.

How to do it:
* Start by kneeling on your knees, with your knees touching.
* Sit down so your bottom is touching your feet and your hands are on your knees.
* Place your hands on the floor in front of you and slowly start to move them forward, lowering your body down until your stomach is on your knees and your arms are stretched out in front of you. Your hands stay touching the floor or you can take them back to hold your feet.
* Now relax, taking slow deep breaths in and out of your nose.
* Hold for about 30 seconds and let the weight of your body go so that you are relaxed in this pose, and your knees push into the abdomen to provide relief.
* Then slowly work your way back up.

Benefits: Relieve any pain that you may get when constipated.

Malasana (Garland Pose)

malasana1
How to do it:
* Squat down with your feet as close together as possible, and slightly pigeon-toed or pointing outwards.
* Your heels should be on the floor – you can always place a folded towel underneath them if this isn’t possible at first.
* Separate your thighs so that they are slightly wider than your body, and then lean forward between your thighs.
* As you do so, place your elbows on the inside of your knees with your palms together in a prayer position and gently push against your knees, which helps to lengthen the abdomen.
* Hold for 30 seconds, breathing gently through the nose before releasing.

Benefits: This pose will help you to relax and stretch the intestines.

So, in case your bowel movements are irregular stop worrying and start practising! Just give few minutes of your daily time, along with healthy diet and good sleep and you can actually look forward to a healthy digestive system and a happier you!!

If this article helped you, let us know your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Do Grains Cause a Leaky Gut?

leaky gut

If you’re suffering from chronic diarrhea, constipation, gas or bloating coupled with a poor immune system, your issue might be more than something to do with ‘what you ate last night’. There’s a fair chance that you might be suffering from a leaky gut.

What is a Leaky Gut?

A Leaky Gut, as the word suggests, literally means that the gut/intestine is leaking. Technically, the permeability of intestinal mucosa increases and as a result, a protein called Zonulin and consequently bacteria, toxins, digestive metabolites, and bacterial toxins leak into the bloodstream.

This increases the toxic build-up in the body which manifests itself on the skin, colon, hormones, lungs, liver, lymph and kidneys in the form of bloating, diarrhea and constipation. Autoimmune response could include rheumatoid arthritis, lupus, Celiac disease, migraines, a weak immune system and hormonal imbalances, etc.

The exact cause of a Leaky Gut is not known, but potential causes include a poor diet, chronic stress, toxin overload and imbalances in the gut microbiome or dysbiosis.

The Role of Grains in Increasing Gut Permeability 

Dietary guidelines advise one to eat adequate amounts of (whole) grain products per day and are promoted as the fiber-rich foundation of a healthy diet. The question is, are grains really necessary as a part of our diet or can they be harmful?

Yes, grains are the main source of our energy for daily activities, brain function and even supply us with Vitamins B Complex and minerals like Zinc, Chromium, Iron, Calcium, Magnesium and Manganese, etc. that boost numerous biochemical reactions taking place in our body every moment. Having said that, grains & legumes also contain certain anti-nutritional compound/chemicals which can make them inflammatory and can affect some people.

What are the Anti-Nutritional Compounds in Grains? 

1. Gluten
Gluten is the main structural protein complex of grains like Wheat, Rye and Barley. They are incredibly widespread in modern diets due to the increased intake of processed/refined flour food products such as bread, cakes, pastries, sauces, ready meals and breakfast cereals.

Research has shown that a person with gluten sensitivity, ingesting gluten significantly increases intestinal permeability immediately after the consumption. Studies have shown that the daily consumption of wheat products and other related cereal grains could contribute to the manifestation of chronic inflammation and autoimmune diseases.

Both in vitro and in vivo studies demonstrate that gliadin, by releasing Zonulin and wheat germ agglutinin can both increase intestinal permeability and activate the immune system and have also been confirmed in human studies.

2. Lectins
Grains have different types of lectins but all are not harmful. The harmful ones are Agglutinins and Prolamins. Agglutinins are a natural insecticide to protect crops from insects. But to get a higher yield of crop, grains are genetically modified (GM) to produce more of their natural insecticides which in turn make the grain inflammatory.

Prolamins are also not easily digested and most grains contain a Prolamin similar in structure to gluten. For example, Orzenin in rice or Avenin in oats or Gliadins in wheat.

3. Phytates and Phytic Acid
Phytates and Phytic Acid in the seeds of grains inhibits digestion and absorption of certain minerals (specifically zinc, iron, and calcium) by binding with them in the gut. These are vital for our immune system to function properly. Usually, a small amount of Phytates in diet does not cause a problem, as long as you’re getting adequate nutrients from the rest of your food. But mineral deficiencies may result when grains form the staple diet.

How Can You Manage a Leaky Gut? 

  1. Go for gluten-free grains like bajra, rice, maize, and gluten-free oats. Even ‘gluten-free food products available in the market contain some food additives, food preservatives, some amount of fibre and added sugar which can further damage the gut lining. So, beware and read the nutritional label!
  2. Go for non-GMO and heirloom varieties of seeds that are passed down from generation to generation. Make sure to soak grains overnight in water mixed with a little bit of lemon juice or apple cider vinegar, sprout and slow cook them. These methods also activate Phytase, an enzyme present in the plant that breaks down Phytates.
  3. Don’t rush through your food, chew it slowly and thoroughly so that small particles of food can be well digested and absorbed in the intestine.
  4. Adopt an anti-inflammatory eating plan. Include plenty of colourful, fresh fruit and vegetables, seeds, soaked nuts, plant protein such as beans and lentils and oily fish. At the same time, exclude sugar, processed foods, red meat and alcohol. Fermented foods can replenish natural gut bacteria. Try curd, fermented pickle, sauerkraut, kefir or kombucha.
  5. Vegetables from the nightshade family (Solanaceae) like tomatoes, peppers, eggplant (brinjal) and potatoes, are high in lectins that can damage the gut lining. They don’t even breakdown while cooking. So those with autoimmune diseases should avoid these vegetables as well.

If grains are the staple food, they may obstruct digestion and contribute to a leaky gut. For those with autoimmune diseases or gluten sensitivity, it would be wise to completely exclude grains, pseudo-grains, legumes and nightshades. Also avoid nuts and seeds if they cause any inflammation. Once the intestinal gaps heals, medicines are reduced or stopped and there are no symptom, you may have these foods once in a while.

Medically, Leaky Gut Syndrome is a hypothetical, unrecognized condition.

We hope this article helps you! Do leave your thoughts and questions in the comments below! For further guidance speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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