HOW TO MAINTAIN GUT HEALTH

Gastro-intestinal tract is the largest part of digestive system in human body. It is made of series of connected hollow organs that starts from mouth and end at anus.

It includes esophagus, stomach , small intestine and large intestine. The food we ingest breaks down into nutrients as it passes through the digestive tract. The nutrients are used as fuel for various biological cycles and processes. When nutrients break down in digestive tract , the micro-organisms residing inside small and large intestines start to work to put nutrients to use.

So gut health refers to entire digestive system health and health of micro-organisms living in digestive tract.

WHAT IS GUT MICROBIOME ?

Gut microbiome is not located in the stomach but is located in small and large intestines. These microbes includes fungi, bacteria, yeast and viruses . There are trillions of microbes exist mostly in intestines. They are found in pockets of large intestine called cecum mostly.

There at least 1,000 species of bacteria in human gut and each of them plays different role in human body. Most of the bacteria are extremely important for health while other can cause disease. The altogether acts as an extra organ in human body.

WHAT ARE THE AFFECTS OF GUT MICROBES ON BODY ?

Microbes play significant role human body . They begins to affect human body from the moment of birth. As individual grows the gut microbes begins to expand in numbers. Higher the microbiome diversity the better is gut health considered.

Microbes affect the body in many ways like :

• Digestion of breast milk : Bacteria present in gut of babies intestines known as Bifidobacteria helps to digest healthy sugars present in breast milk which are important for growth of new born.
• Digestion of fibers :Some bacteria helps to digest fiber by producing shirt chain of fatty acids that are important for gut health. Fibers can help to prevent diabetes, weight gain. heart disease and risk of cancer.
• Help to control immune system : Gut microbes communicates with immune cells to control the response of body cells to infection thus helps to controls how immune system works.
• Helps to control brain health : The microbes present in guts may also affect Central Nervous System that controls brain functions thus helps to control brain health .

WHAT ARE THE SIGNS OF HEALTHY GUT ?

Healthy gut is sign of healthy body. The signs of Healthy gut includes :

• Normal bowel movements
• Lack of bloating after meals
• No burping or gas that smells bad mostly in morning after waking up.
• No Diarrhea or loose stools
• Consistent energy
• Healthy reactions to stress and food.
• Normal stool color and consistency
• Mental clarity

WHAT ARE THE SIGNS OF UNHEALTHY GUT :

Disturbance in equilibrium of good and bad microbes and their function is called Gut dysbiosis. This disturbance in equilibrium can be an underlying cause for many physical and mental health issues. Some common signs of Unhealthy gut includes :

• Diarrhea
• Bloating
• Fatigue
• Acid reflex or heart burn
• Constipation

It may be linked with other conditions like ;

• Inflammatory Bowel disease (IBD)
• Obesity
• Irritable bowel Syndrome (IBS)
• Diabetes

FOODS BENEFICIAL TO MAINTAIN GUT HEALTH ?

• Green Leafy Vegetables : Vegetables like spinach ,Broccoli, Kale etc are rich sources of dietary fibers along with Minerals, vitamins, iron thus helps to improve gut system and also helps it to work in better way.
• Whole Grains : Whole grain has abundance of antioxidants, fibers and other micro-nutrients and acts as pre-biotic which helps to feed good intestinal bacteria. They help to prevent constipation as they soften the stool.
• Lean Proteins : They are good for individuals suffering from irritable bowel syndrome or sensitive gut. Lean proteins are high in protein but low in fat like chicken , white flesh fish etc.
• Drink Plenty of water : Water is essential for absorption of nutrients and also helps to eliminate toxic products and waste from body . It not only clean intestine but also whole body.
• Low sugar fruits : Fruits with high sugar content like mango, apples etc produce bloating or gaseous distention of abdomen so to maintain intestine health cut down on high sugar fruits and add low sugar fruits in diet.
• Yogurt : It is excellent source of friendly, live bacteria known as Pro-biotics thus helps to maintain equilibrium of the good and bad bacteria and maintain healthy gut
• Chia Seeds :They are rich sources of Dietary fibers and produce gel-like substance in stomach after consumption that works as Pre-biotic. It Enhance the growth of good bacteria in intestine and also helps to ease constipation.
• Olive oil : This contain Fatty acids and poly-phenols which helps in reducing inflammation in gut and keeping Gut flora healthy.

LIFE STYLE CHANGES TO MAINTAIN GUT HEALTH ACCORDING TO AYURVEDA :

• Eating According to your doshas or Body type: In Ayurved ever individual have three energetic forces or doshas Vata , Pitta and Kapha .When in balanced form they healthy body but out of equilibrium they tends to wreak havoc on health and wellness. So to maintain their balance Consume food according to the doshas for healthy gut and body.
• Eating According to Seasons : In Ayurved the seasons are said to affect the doshas causing them to get imbalanced and develop disease. So eat accordingto seasons like eat heavier root vegetables, honey etc in winter season to balance out the doshas .It is most important for Vata body type as body gets unsettled easily during Cold and windy season.
• Eat Local and Fresh Food : Food which is older is said to have Tamasic nature which produce dullness and letharginess when consumed .To maintain activness of body and Gut flora healthy consume fresh and local as they have Sattvic qualities.

PANCHAKARMA FOR GUT HEALTH :

• Vaman
• Virechan
• Vasti
• Leech Therapy