Our digestive health affects both our physical and mental well-being: 6 important tips

Our digestive system does more than just convert food into energy; it influences the entire functioning of our body, from our immunity to our mood. 

The community of microorganisms located in the gut, which is the most important part of our digestive system—the microbiota—works in constant interaction with our body systems. 

This interaction affects not only our physical health but also our immunity, cognitive functions, and mood.

Dr. Richard Allison, a Herbalife Nutrition Expert and former Performance Nutrition Manager for Arsenal Football Club, highlighted the importance of the digestive system for a healthy life on the occasion of World Digestive Health Day, celebrated on May 29, with the following words:

GUT DISCOMFORT CAN ALSO AFFECT OUR MOOD

Because the gut communicates directly and constantly with the brain through a complex neural network, it is often referred to as the "second brain." Stating that this communication network is often experienced in daily life as a 'gut feeling' or a 'nervous stomach,' Dr. Allison reminds us that psychological stress or anxiety can send signals from the brain to the gut, causing physical symptoms such as discomfort or nausea.

Emphasizing that, conversely, discomfort in the gut can also affect brain functions, thereby influencing emotions, cognition, and mood, the doctor says, "Gut microbes produce substances that affect mental health and inflammation, such as short-chain fatty acids and serotonin. An imbalanced microbiota can trigger immune responses that lead to inflammation, which is linked to anxiety and depression. Stress hormones like cortisol also affect gut function and microbial balance, demonstrating how closely gut health and brain function are linked."

THE IMPORTANCE OF EXERCISE FOR DIGESTIVE HEALTH

Dr. Richard Allison states that the cornerstones of digestive health are a balanced, fiber-rich diet, adequate fluid intake, and regular physical activity, and continues:

"As your muscles contract and your breathing deepens during activity, the natural contractions of your gut muscles are also stimulated, which helps food move through your system. Exercise is also a well-known stress reliever, so it can help reduce digestive discomfort that may arise in response to negative emotions. The nutritional and lifestyle steps you take to keep yourself healthy are also steps that improve digestive health. A diet rich in fiber from colorful fruits and vegetables and whole grains, adequate fluid intake, and regular exercise are key factors."

In addition, pointing out the importance of probiotic and prebiotic intake in supporting the gut microbiota, Dr. Allison says, "Probiotics are 'good' bacteria that keep your body healthy, while prebiotics are foods that encourage their growth. Probiotics are found in the body as well as in some foods and supplements. However, in the busyness of daily life, we may sometimes not consume enough good sources of prebiotics or probiotics. In such cases, we can get support from fiber supplements containing both soluble and insoluble fiber and probiotic supplements. When you add fiber supplements to your diet, you may notice changes in your gut function in just a few days."

Dr. Richard Allison also gives 6 important tips for digestive health:

1. Add foods such as bananas, garlic, onions, tomatoes, and nuts to your diet to increase your prebiotic intake. Also, try consuming fermented foods such as drinks like kefir and kombucha, or pickled vegetables like kimchi.

2. An adult needs to consume 30 g of fiber per day. You can get this from soluble sources like gels or powders, or from whole foods like oats, peas, beans, carrots, and apples.

3. Fiber plays an important role in digestive health. A good indicator of whether you are consuming enough fiber is how regularly you go to the bathroom. If you go to the bathroom at least once a day, this is a good sign that you are consuming the right balance of fiber and fluids. An adult needs to consume 30 g of fiber per day.

4. Take time to enjoy your meals. When you eat more slowly, your gut tells your brain that you are full, and your brain tells you that you are more relaxed.

5. Fluid intake is vital for good digestive health. Therefore, women should drink about 8 glasses of water a day and men should drink 10 glasses a day. Don't forget to take in extra fluids if you are exercising.

6. If you are using dietary supplements, do so regularly. You can take your prebiotics at any time, on an empty or full stomach. However, since stomach acid can break down probiotic bacteria, be sure to take probiotics on an empty stomach.

News Source: 12punto