HEALTHY GUT, HEALTHY YOU

 For a healthy diet: read more here

The gut refers to the gastrointestinal tract that starts from the mouth, travels through the esophagus, stomach, small intestines, large intestines/colon and ends at the anus. Being healthy starts in the gut.

The gut:

ü  It is where we receive nutrition. Garbage in garbage out!

ü  Supplies nutrition to the bloodstream.  

ü  It’s the seat of the immune system; 70-80% of the immune system resides in the gut.

We cannot discuss gut health without talking about microbiomes.

What is the microbiome?

The microbiome is a community of microorganisms: bacteria, fungi, yeast, and viruses living on and inside our bodies. These critters 🙉🙉are found all over the body: in large intestines/colon, lungs, mouth, nose, eyes, mucus, all over the skin, brain, and kidney. They are the key to health.

The microbiome: 

Regulates and modulates everything in the body. 

Act as a cross point between our biology and the environment we live in.

ü    Helps to mitigate inflammation.

ü Tells the immune system when, how, and where to respond.

ü  Gut bacteria of different varieties interact with the immune system to produce short-chain fatty acids. These fatty acids help support mucosal lining protecting the gut lining that allows nutrients to the bloodstream.

We have a 10:1 ratio of the microbiome to human cells meaning we are more microbes than humans. There are 1000 times more micro-organisms in the gut than there are in the rest of the body.

The gut microbiome is the central microbiome. It feeds all other microbiomes; the skin, ears, nose, throat, brain, etc. If the gut microbiome is bad then all other microbiomes are affected. It determines one’s health as well as longevity.  

When out of balance, the body is out of balance. A compromised microbiome leads to inflammation and disease on the whole body example skin problems, chronic inflammatory diseases, stress, etc.

What feeds and regrows the microbiome?

Diversity of the microbiome is key to good health and optimal immune function. It is achieved through feeding the microbes probiotics and prebiotics.

Probiotics

Probiotics are foods containing bacteria that help populate the gut with beneficial microorganisms. Fermented foods are rich in probiotics. They help increase the variety of gut bacteria species. Lactic acid a species lowers the level of inflammatory markers reducing the risk of inflammatory conditions and increasing longevity.

Examples of fermented foods;

ü  Yogurt

ü  Kimchi -fermented vegetables

ü  Sauerkraut –fermented cabbage

ü  Kombucha –fermented tea

Prebiotic Fibre (Roughage)

These are foods that the microbiome eats to nourish and fuel. Bacteria eat polyphenols, a component in prebiotics from plants, digest them, and release compounds that are beneficial to the body; short chain fatty acids. Polyphenols are antioxidants and anti-inflammatory that regulate free radicals in the body reducing their numbers.

Polyphenols in plants provide prebiotic nourishment. Examples of plants rich in probiotic Fibre are:

ü  Whole grains, legumes, nuts, and seeds e.g. soybeans, oats, maize

ü  Green vegetables and tubers

ü  Fruits e.g. mangoes, bananas, pineapples

ü  Herbs and spices e.g. onions, garlic, ginger, rosemary, thyme, turmeric

What kills the microbiome?

Examples of things that negatively impact the microbiome compromising its ecosystem are:

ü  Poor diet from eating processed foods and artificial sweeteners.

ü  Antibiotics and other pharmaceutical drugs

ü  GMO foods

ü  Alcohol

ü  Chemicals and toxins found in water and food example fluoride, chlorine, and herbicides.

 

Conclusion

If we don’t give our bodies the proper nutrition it becomes weak and sick. A poor diet lacking nutritive value leads to poor health. Vitamins and minerals are required in ideal amounts to prevent nutritional diseases.

For a healthy lifestyle:

        i.            Eat nutritious food

Ensure you eat a good diet containing all the food categories; proteins to build the body, vitamins for immunity, carbohydrates for energy, and healthy fats and oils. Go for fruits and vegetables, whole grains, nuts and seeds, legumes, herbs, and spices.

      ii.            Supplementation of vitamins and minerals

This is to be added to the diet (soil does not have enough nutrients). Do food and supplements side by side. Vitamins help strengthen the immune system e.g. vitamin D, C, E, and minerals like Zinc, magnesium, calcium, and iron,

    iii.            Drink clean water.

     iv.            Exercise

       v.            Avoid stress.