GUT HEALTH/MENTAL HEALTH CONNECTION

 

 

GUT HEALTH/MENTAL HEALTH CONNECTION

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Yes, gut health and mental health are linked, and there is a two-way relationship between the two:

• Gut health affects mental health The bacteria in your gut produce chemicals that affect your brain, and the composition of your gut microbiome can be linked to mental health disorders. For example, people with irritable bowel syndrome (IBS) or Crohn's disease often have reduced function of the vagus nerve, which connects the brain and gut.

GUT HEALTH

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Gut health refers to the health of your gastrointestinal (GI) system, which includes your stomach, intestines, and colon. It's determined by the types and levels of bacteria in your digestive tract, and can impact your physical and mental health.

Bacteria in the large intestine, also known as resident flora, perform many functions that are important for healthy intestinal function, including:

• Digestion: Bacteria break down undigested food and fiber, and convert them into short-chain fatty acids (SCFAs). These SCFAs are absorbed by the large intestine and provide energy and nutrients to the body.

• Vitamin production: Bacteria produce vitamins B, K, and biotin. Vitamin K is important for blood clotting.

• Hormone production: Bacteria produce hormones that help store fat.

• Immune system stimulation: Bacteria stimulate the immune system.

• Gas production: Bacteria create gas through fermentation, which can cause flatulence.

• Mineral absorption: Bacteria help absorb minerals like calcium, iron, and magnesium.

Gut health, or gastrointestinal (GI) health, is important because it affects many aspects of your body, including your digestion, mood, and immune system:

• Digestion The gut breaks down food into nutrients that are absorbed into the bloodstream. A healthy gut can reduce negative symptoms like bloating, gas, and diarrhea.

• Immune system The gut is the largest immune organ in the body, containing up to 80% of your immune cells. The gut's bacteria help train the immune system to identify and fight off harmful bacteria.

• Mood The gut communicates with the brain through nerves and hormones, which can impact your mood and emotional state.

• Inflammation Short-chain fatty acids produced by helpful gut bacteria can help maintain the gut barrier and reduce inflammation. Chronic inflammation is a feature of autoimmune disease and may be a factor in other diseases.

The large intestine contains a complex and diverse microbiota, with up to 1,000 different species of bacteria. However, 99% of the microbes are likely to come from just 30 to 40 key species. Each person's gut has a unique mix of bacteria, but the pattern tends to remain fairly constant throughout life.

Disruptions to the balance of bacteria in the large intestine can cause digestive problems, such as diarrhea, nausea, vomiting, fever, abdominal cramping, and pain. Stress, alcohol, poor diet, holidays, and taking antibiotics can all disrupt the balance of gut bacteria.

Here are some things to know about gut health:

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• Signs of a healthy gut Being able to pass stool comfortably is a sign of a healthy gut.

• Gut microbiome

• The bacteria, viruses, and fungi that live in your gut are called your gut microbiome. A healthy gut contains a variety of good bacteria that help break down food and communicate with your brain and immune system.

• Gut health refers to the well-being of the digestive system, which is responsible for breaking down food, absorbing nutrients and eliminating waste from the body. It is home to trillions of microorganisms—including bacteria, viruses and fungi—that are collectively known as the gut microbiome.

• Lifestyle changes that can improve gut health:-

• Some lifestyle changes that can improve gut health include:

 • Eating smaller meals

 • Eating slower and chewing your food well

 • Limiting how much you eat after dark

 • Managing stress

 • Taking probiotics

 • Getting enough sleep

 • Exercising regularly

How to know gut health is bad?..............

When your body doesn't have enough good bacteria, bad bacteria can thrive. The following can be signs of a gut bacteria imbalance: Autoimmune problems, such as thyroid issues, rheumatoid arthritis and type 1 diabetes. Digestive issues, such as irritable bowel syndrome, constipation, diarrhea, heartburn or bloating.

Where is my gut located?.........

Your large intestine loops around your belly and your small intestine. It moves from a spot near your right hip up to your ribs. Then, it moves across your body and back down the left side of your belly. It's 6 feet (1.8 meters) long and about 3 inches (about 8 centimeters) in diameter.

How do I keep my gut healthy?......

Eating a plant-based diet that includes fermented foods and fiber from colorful fruits and vegetables, having healthy sleep habits and managing stress levels are other ways to support a healthy gut. If you want to adopt a healthier lifestyle, start easy with small diet changes and build from there

Fermented Foods for Gut Health:-

• Pickles (in salt, not vinegar)

• Other probiotic drinks (no sugar), like beet Kvass, apple cider.

• Various other cultured products.

• You can also easily make fermented vegetables, such as sauerkraut at home.

Best Natural Probiotics in India:-

• Dahi or Curd.

• Paneer.

• Buttermilk.

• Idly and Dosa.

• Beetroot.

• Apple Cider Vinegar.

• Achar or Pickles.

• Murabba.

You can also make kanji at home and drink it.

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