More than 2500 years back the father of medicine Hippocrates said ‘All disease begins in the gut’ and validating his statement gut health today has become an important topic of discussion. Our body, especially the digestive system is inhabited by millions of microorganisms which are together called ‘Human Microbiome’. They play a vital role in the digestive process and maintenance of the immune system. Any disturbance to the microbiota has far reaching effects on our physical, emotional and psychological health. Hence ways to reset gut health has assumed a lot of importance.
Why does gut health matter ?
The association of gut flora with diabetes and autoimmune diseases was always known but now its impact on mental health is also being probed. Dysbiosis or disturbed gut flora causes the gut wall to become inflamed and a lot of biochemical processes come into play inducing anxiety and depression. In today’s world mental health is a major concern prompting people to look for ways to reset gut health and improve their quality of life.
The main focus of resetting gut health would be a revamping of the gut flora. It is vital to understand the science behind the human microbiome and how it is affected by lifestyle in today’s time and age. That forms the foundation of devising ways to reset gut health.
World Digestive Health Day2024 was celebrated on the 29th of May with the theme “Your digestive health: Make it a priority”. This underlines the importance of gut health and its implications for all body functions. Dr.Michael Gershon has rightly called the gut a ‘second brain’ which communicates with the brain and helps it to maintain the integrity and proper functioning of all body organs.
So what would be the best ways to reset gut health? There are some very practical tips which can be adapted and consistently maintained to keep the gut ecology flourishing and working to its best capacity.
Hacks to reset gut health
All tips point to adopting the best practices globally in food and daily life.
1. Eat Home Made Freshly Prepared Balanced Diet
This advice handed down by generations has been relegated to the backburner in today’s life. With the advent of fast food and eating joints, gastric issues have become a major concern. It has completely changed the gut microorganisms and forced people to think of ways to reset gut health.
Colorful meals
The plate should have a diverse range of food. Among the broad classification of carbohydrates, fats and proteins it is good to remember the role of micronutrients. Polyphenols are very important to improve digestion, brain function, blood sugar levels and heart problems.
● Eat foods rich in polyphenols like coloured fruits, flaxseeds, chestnut, hazelnut, pecan nuts, almonds, olives etc. It is also present in seeds, skin, leaves of fruits as phenolic acids and as lignans in whole grains, nuts and seeds. Important vegetables in this category are globe artichoke, red chicory, red onion, green chicory and spinach. Tempeh, soy tofu and soy yogurt are also high in polyphenol.
Fermented food items
● Another way to reset gut health is eating fermented food which contains a lot of probiotics. Thus Kefir, Sauerkraut, Kimchi , apple cider,Miso and yogurt are natural probiotic boosters. They halt the progression of diabetes and provide a good mix of gut biomes.
Importance of dietary fiber and healthy fats
● Adding non digestible fibers to the diet is also a good idea. They provide prebiotics which promote growth of beneficial bacteria. Some examples are garlic, onions, leeks, asparagus, bananas and chicory.
● Omega 3 fatty acids in food prevent dementia, depression, diabetes and reduce gut inflammation. They should be taken in measured quantities in the form of fish, flaxseeds and walnuts to reset gut health.
Grabbing a bite and eating on the go are bad options. The golden rule is to eat slowly and chew every morsel of food for better digestion.
● A regular eating pattern aligns with the circadian rhythm of the body. Prolonged fasting increases the risk of bacterial infection whereas long term intermittent fasting reduces gut motility. This ultimately leads to constipation which is conducive to weight gain and a chain of related metabolic disorders. You should eat 3 meals daily and enjoy the process as a way to reset gut health.
2. Limit Intake Of Processed Foods
Food additives, color and preservatives found in processed food are notorious for wiping out probiotics. Similarly avoiding sugar and taking artificial sweeteners like Aspartame has no real benefit. It increases the food craving and also the number of bacterial strains linked to metabolic diseases. Tinned foods are also liable to cause food allergies which can manifest as recurrent sinusitis, asthma, ear infections, gas, bloating and so on.
● Dairy products also should be taken cautiously. Most of the milk is loaded with hormones and antibiotics administered to cows to augment milk production. And
processed dairy items are usually loaded with sugar, food color and preservatives which create havoc in the gut flora.
3. Avoid Medicines Unless Absolutely Essential
To name a few, most antibiotics, Omeprazole, steroids, birth control pills and painkillers wipe out the bacterial flora causing breach in gut immunity. This leads to gastroenteritis, malabsorption syndrome and a host of related symptoms.
4. Small Changes In Daily Routine
Early to bed and early to rise does make you healthy, wealthy and wise”. By following this golden rule the circadian rhythm of the body is maintained which means that all hormones and enzymes function optimally. The energy level is high, digestion is good, mood is improved, sleep is adequate and there is a feeling of overall well being. Anxiety and depression get reduced and the gut microbiota comes in sync with nature. A very simple way of resetting your gut health.
5. The importance of proper hydration
It cannot be overemphasized. Drink 8 to 10 glasses of water daily. It helps to transport nutrients, aids digestion and supports mucosal lining of intestines. It is a good practice to start the day with lemon squeezed in a glass of tepid water. Hydration helps to balance the hormones and also aids in passage of stool. Make a habit of drinking enough water to avoid constipation, restore the gut flora and as a way to reset gut health.
6. Exercise
In modern age a lot of daily chores are completed by machines hence the importance of following an exercise schedule is extremely important for a healthy mind in a healthy body. Exercise can be in the form of strength training, resistance training, yoga, walking etc. Yoga works to keep the body and mind healthy and in tandem with each other. Its main mantra is mindfulness which is key to lifestyle modification.
● Resistance training strengthens gut lining integrity, builds up gut microbiome and increases the number of beneficial bacteria like Lactobacillus, Bifidobacterium etc. ● Strength training improves glucose metabolism, energy, muscle mass and number of calories burned at rest. A variety of exercises clubbed together work more in favor of resetting gut health.
7. Role Of Stress
Its importance in disturbing the internal milieu of the human body has been underestimated. It alters the composition of the microbiome which slows down the biological processes in the gut. Remember that the gut is the second brain which communicates with the brain. Hence it is important to deal with stress by practicing meditation or seeking help if needed. The first step is to accept that there is a problem and the second step is to take concrete measures to deal with it. Good food, good sleep, and exercise are some possible antidotes of stress and anxiety.
8. Proper sleep
The advent of technology has hit sleep the hardest. Insomnia is a common problem across all ages. It is highly detrimental to gut health and by extension to other body processes. Lack of sleep disrupts the balance of gut bacteria causing inflammation in the gut lining. You get caught in a vicious cycle of disrupted gut flora, poor digestion, mental stress and reduced immunity. To break this cycle, restore microbiota and reset gut health by 7 to 8 hours of nocturnal sleep.
9. Smoking
Another culprit of gut flora dysbiosis by increasing the number of harmful bacteria. To reset gut health it is essential to avoid smoke or at least keep it restricted to an occasional puff.
10. Be Wary Of Household Cleaners
The use of different cleaning products which contain harsh chemicals increase the level of Lachnospiraceae in the gut. This is associated with obesity and type 2 diabetes. Herbal products for cleaning should be preferred in households.
Conclusion
Gut health equals well being. Hence make appropriate changes in your daily routine, eat freshly prepared food and exercise. While eating processed food read the list of ingredients. The shorter the list the better it is for your health. Avoid sugary processed beverages, refined starchy carbohydrates like bread, bagel, pasta etc. Add loads of prebiotics and probiotics to your daily diet in the form of supplements.
These days 3 days / 7 days microbiome diets are becoming popular but there is no shortcut to good health. Consistency of good habits is the key to resetting your gut health.
