Gut Health - everything you need to know
In our quest for improved well-being, we frequently concentrate on external elements such as workout regimens and balanced eating habits. Although these aspects are key, there's another often underestimated element that holds a vital role in our overall health: gut health. The complex community of microorganisms inhabiting our digestive tract, referred to as the microbiome, has been gaining more attention due to its significant effects on not just digestion, but also on our immunity, mental state, and other areas. In this blog, we dive into the world of gut health, exploring its importance, the variables that influence it, and strategies to support a flourishing gut microbiome.
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Starting with the basics: What is our microbiome?
The microbiome refers to all the microbes that live on and inside our bodies, including bacteria, fungi, viruses, and their genes. Despite their small size, microbes play an important role in human health and wellness. We need them to protect ourselves against pathogens, rebuild our immune system and digest food. [1]
In our first few years of life, our microbiome forms, but it changes over time due to exposure to the environment, medication, and diet.[1]
Each body part has a different microbiome, such as the gut, skin, oral cavity and nasal cavity. This blog is about gut microbiome (or gut flora), which refers to the bacteria living in our digestive tracts.[1]
It's all about balance.
When the levels of good and bad bacteria in our gut microbiome are out of balance, it can affect our health and vulnerability to certain diseases. These may include diabetes, obesity, depression, cardiovascular disease, allergies, and inflammatory bowel disease, liver problems.[1]
But it goes beyond that.
The Gut-Brain Axis
What's the gut-brain connection? Maybe you've heard about it, but what does it mean?
"The gut-brain axis is a bidirectional communication system between the gastrointestinal tract and the central nervous system mainly through the Vagus nerve." [2]
To put it another way, gut health influences mental health, as well as the other way around. Gut health is undeniably linked to our physical and mental health. To better put it into perspective over 90% of serotonin is produced in the gut, which is why gut health is so closely interlinked with mental health. [6] There is growing evidence that the gut-brain axis influences mood disorders such as anxiety, depression and autism spectrum disorders. [2]
Though scientists still have plenty of questions about how this delicate ecosystem works, what they know so far suggests that it's essential to keep the gut healthy and well-balanced.
The imporatance of stress relieve and management
Nurturing a balanced gut microbiome is closely intertwined with managing stress effectively. The impact of chronic stress on the equilibrium of the gut microbiome is undeniable, leading to an overgrowth of harmful bacteria while beneficial bacteria dwindle. Prioritising stress management is pivotal for fostering both a robust gut microbiota and overall well-being.[4]
Strategies for Stress Management:
Practices such as deep breathing exercises, meditation, and regular physical activity are potent tools for reducing stress. These methodologies yield multifaceted benefits by:[4]
Quieting the Mind: Techniques like meditation and focused breathing help soothe the mind, alleviating stress's impact on the gut-brain connection.[4]
Diminishing Inflammation: By reducing stress, these practices contribute to lower levels of inflammation in the body, indirectly supporting a balanced gut environment.[4]
Enhancing Stomach Motility: Regular exercise can bolster gut motility, aiding in digestion and contributing to a healthier gut ecosystem. [4]
Sleep's Influence on stress and gut microbiome:
Inadequate sleep exacerbates stress levels and disrupts the delicate equilibrium of gut flora. Prioritising a restful night's sleep not only supports overall health but also sustains intestinal well-being. Striving for 7-8 hours of sleep per night is a commendable step towards stress reduction and gut health enhancement. [4]
So aside from stress management, what else can we do to keep our gut healthy?
Healthy food makes you feel good.
Research shows that eating unprocessed plant and animal foods - fruits, vegetables, nuts, seeds, fish, eggs, unprocessed dairy and whole grains nourishes the gut microbiome.. Variety is also key, eating a colourful plate with different coloured vegetables and fruits as well as meats.[3]
The more processed foods you eat, like biscuits, chips, snacks, processed meats and prepackaged foods (even processed plant foods like sauces, baked beans, juices, and desserts with sugar), the less chance you have of getting a balanced gut flora. [3]
The quality of food matters; processed or ultra-processed plant-based foods doesn’t contribute to healthy gut microbe clusters. Plant foods with minimal processing help the gut microbiome flourish, protecting us from chronic diseases like heart disease, diabetes, metabolic diseases, and obesity. [3]
What supplements support a healthy gut
Our microbiome can be supported with prebiotics and probiotics, which can be taken as supplements if diet alone isn't enough. Probiotics and prebiotics both benefit your gut but in different ways.
Prebiotics
A prebiotic is a source of food for the healthy bacteria in your gut. These are carbs that your body cannot digest such as fibre. Their job is to help the healthy bacteria grow in your lower digestive tract.
Prebiotics can be found in whole grains as well as a wide variety of fruits and vegetables such as apples, berries, cocoa, tomatoes, artichokes, etc. Or in supplement form. [4]
Probiotics
Probiotics are live bacteria and yeast that are good for your digestive system. Probiotics can be found in supplements and some foods. [5]
Probiotics can help replace "good" bacteria in your body when you lose them, such as after taking antibiotics or other medication, when you get food poisoning or when you eat an unhealthy diet. This helps your body maintain a healthy balance between good and bad bacteria. [5]
The market is flooded with probiotics, but high quality, evidence-based products are hard to find. We are proud to store the highest quality probiotics, picked by our in-house experts.
But there is more, we have a full Gut Health collection filled with high quality supplements to support your gut , such as digestive enzymes, supporting herbs, nutrients and more.
Grasping the significance of the gut microbiota and its intricate interplay with our body represents a transformative stride towards nurturing a healthier existence. Through the embrace of a varied, nutrient-rich diet, the cultivation of stress-management techniques, and the adoption of practices that nurture the gut, we embark on a journey that not only enhances gut contentment but also ushers in a life teeming with vibrancy and well-being.