Health Begins In The Gut

It’s true – you are what you eat! The saying, “Listen to your gut,” is not just a figure of speech. It has a valid biological significance.

A healthy gut does not only translate to a healthy digestive system – the proper digestion of food and proper absorption and assimilation of nutrients. Scientists refer to the gut as the body’s “second brain”; it has its own nervous system – the enteric nervous system – producing the same chemicals as the brain and containing an estimated 100 million neurons. It also plays a huge role in immune function; it produces antibodies and protects the body against inflammation, toxins, harmful microbes, allergens, and numerous diseases.

Good, intestinal health is determined by the right balance of the diverse, healthy bacteria that call our gut their home. And a healthy gut means overall good health. When healthy gut bacteria are aplenty and in harmony, we feel it with our high and consistent energy levels; our strength and agility; our body’s incredible resistance to diseases; even our regular bowel movement; and our overall feeling of wellness – of both body and mind.

So when gut health is compromised, our body’s ability to effectively digest food and absorb and assimilate nutrients is not the only thing we should worry about; bloating, constipation, heartburn, and other digestive problems are not the only problems that develop. Our risk for acne, allergies, infections, inflammation, headaches, arthritis, depression, chronic fatigue, mood disorders, autoimmune diseases, and even cancer also increases.

The Gut-Brain Connection

Ancient medicine has always recognized the important relationship between digestive health and brain health. Practitioners of the traditional Hindu medicine, Ayurveda, for example believe that digestive health is the most important determinant of overall health. Traditional Chinese Medicine also associates different mental conditions with different parts of the gastrointestinal system, and recognizes the many ways that psychological and digestive systems affect each other.

Only in recent years has western medicine, or evidence-based medicine, discovered the science behind what scientists now call the gut-brain axis, “the biochemical signaling taking place between the gastrointestinal tract and the nervous system, often involving intestinal microbiota, which have been shown to play an important role in healthy brain function.” ( wikipedia.org )

Only in recent years has western medicine, or evidence-based medicine, discovered the science behind what scientists now call the gut-brain axis …

In an article on Prevention.com, it is stated that studies have revealed how the gut-brain axis “is a two-way street” and that “The gut isn’t just sending progress reports on the mechanics of digestion. Gut bacteria are directly affecting how we think and feel.” ( gutmicrobiotaforhealth.com )

Numerous studies support the brain-gut connection, and research on the role of the gut microbiome in the development, prevention, and treatment of many diseases – including those that are not related to the digestive system – has exploded in the past few years. Of particular interest to scientists is how gut microbiota impact neurological conditions, such as depression, anxiety, chronic pain, migraine, autism, and neurodegenerative disorders. Scientists are also looking into the positive impacts of gut microbiome to mental health, such as improving cognitive functions and overall mindset.

An article on BrainBlogger.com mentions that “Research has been showing that the microbes in our gut can release compounds that can influence the brain’s chemistry. There are indications that they can actually produce neuromodulator molecules and even regulate the production and/or the metabolism of neurotransmitters.” ( brainblogger.com )

Gut Health & Immune Function

Keeping a healthy number of good bacteria thriving in our gut benefits us in more ways than just breaking down food and separating the nutrients and shuttling them to the different cells of the body. In fact, 60-70 percent of our immune system is found in the gut. The gut’s defense mechanism works in a variety of ways.

One of the mechanisms involves healthy gut bacteria protecting the body against bad bacteria. It’s all in the numbers – our body must maintain a certain percentage of healthy bacteria, between 80 and 85 percent, in order to fight off invading bad bacteria.

It’s all in the numbers – our body must maintain a certain percentage of healthy bacteria …

Gut microbes are also responsible for keeping the cells of the gastrointestinal wall strong, which is important because the wall acts as a barrier that prevents harmful substances from entering the bloodstream.

Another defense mechanism involves the specialized immune cells that are found in the gut. When pathogens try to invade our body through the digestive system, they are identified by gut bacteria, which then communicate and coordinate with these specialized immune cells, as well as the liver, to deactivate and remove these pathogens from the body.

Improved Brain & Immune Function

The healthy balance of the gut microbiome can be easily thrown off by unhealthy foods, especially sugary, starchy, processed, and refined foods; toxins in the environment; the use of antacids, antibiotics, and other medications; overuse of personal sanitizing products, such as antibacterial soaps or hand sanitizers, and harsh cleaning chemicals; illness; and stress from lack of sleep, overexertion, and the like, among others. When this happens, chronic health issues are sure to follow.

Fortunately, boosting gut microbiome – both in numbers and variety – can be easily achieved by making simple dietary changes. Get started now and you can improve your gut health and brain health in as little as 24 hours.

Feed your gut bacteria. This means increasing your intake of prebiotic foods – these are mostly foods that are high in fiber, to help your gut bacteria flourish. The most powerful prebiotic foods you should add to your daily diet are almonds, asparagus, bananas, blueberries, cereal grains, cruciferous vegetables, endives, garlic, Jerusalem artichokes, kiwi, leeks, legumes, mushrooms, oats, onions, polenta among others.

Introduce more healthy bacteria. Supplement your daily diet with probiotics or “live bacteria” to increase the numbers of your gut microbiome. The more you have, the healthier you get. Great sources of probiotics include yogurt; cultured dairy products such as buttermilk and cheese; fermented vegetables, such as kimchi, carrots, and sauerkraut; fermented grains and beans, such as chickpeas, lentils, and miso; and fermented beverages and condiments, such as milk kefir, kombucha, and apple cider vinegar.

Avoid foods that deplete healthy gut bacteria; these include foods that are high sugar and starch. The same goes for using too much antibacterial products and misusing antibiotics.

Having a healthy brain and a healthy immune function is more important now than it has ever been, considering that, these days, we are constantly bombarded by different kinds of stresses and environmental toxins. With the right kinds of food, i.e. food that boost gut bacteria, we can support our brain and immune health naturally and effectively, and we can be better equipped to handle the many risks to our health that we have to face every day. Θ