Dikshi Gupta

Did you know children get stressed too? Children are precious gifts, but they are also people, and childhood stresses are a part of a child’s development. To help children manage their stress effectively and learn how to handle it, parents can implement the tips below.

Signs of stress in children:

Signs of stress in children can manifest in many ways. Children who have not learned to manage stress effectively are more prone to developing behavioural issues, such as bullying and substance abuse. Some common signs of stress in children include changes in sleeping and eating patterns, increased clinginess, outbursts of anger, and withdrawal from activities they normally enjoy. If your child is exhibiting any of these behaviors, it may be a sign that they are experiencing stress.

There are many things that can cause stress in children. Some common causes include family pressure, competitiveness, jealousy, bullying, and social media trolling. If your child is experiencing stress, it is important to talk to them and help them find healthy ways to cope.

How to help children manage their stress.

Children are under duress these days. They are expected to do well in school, make friends, and participate in extracurricular activities. It’s no wonder that many children feel stressed out.

They live in a challenging world that presents many triggers for stress and anxiety.

With all of the unrest in the world, it’s hard to give your kids all the security they crave. We know that a child’s emotional health is about more than feeling safe but feeling connected to those around them. How do you help children manage their stress?

Here are some ways you can help children to manage stress

1. Let them talk about stress

To help children manage their stress, it’s important for children to understand what stress is and how it can affect them. Talking about stress can help children identify their own triggers and learn how to cope with them. It can also help children feel more in control of their stress and feel better equipped to deal with it.

2. Make them feel safe and cared for

When children are feeling stressed, it is important to make them feel safe and cared for. This can help them to manage their stress and feel more comfortable. There are a few things that you can do to help your children manage stress. First, you can talk to them about what is causing their stress. This can help them to understand what is happening and why they are feeling this way. Second, you can offer them support and reassurance. This can help them feel that they are not alone in their stress and that you are there for them. Finally, you can offer them some coping strategies to help them deal with their stress. This can include things like deep breathing exercises or relaxation techniques.

3. Teach children coping mechanisms

Stress can lead to physical symptoms like stomach aches and assumed pain. It also affects a person’s ability to think clearly and make decisions. Kids who get stressed often don’t know how to deal with the feelings that cause them problems. Help your child learn how to relax and think rationally when they’re under pressure.

4. Practice problem-solving

Practicing problem-solving can help children manage their stress. By teaching them how to identify and solve problems, they can develop the skills they need to cope with stressful situations. This can help them feel more confident and in control, and less overwhelmed by stress. Helping children practice problem-solving is a valuable way to support their emotional well-being.

5. Teach them to avoid negative thinking

When children focus on the negative, they tend to feel overwhelmed and stressed. But when they focus on the positive, they feel more capable and in control.

So how can you help your child focus on the positive? One way is to encourage them to think about what they’re grateful for each day. Gratitude helps children shift their perspective from what’s wrong in their lives to what’s right.

6. Teach them to have a good night’s sleep and do exercise

When children are feeling stressed, it is important for them to get a good night’s sleep and to do some exercise. Exercise will help to release some of the tension they are feeling, and a good night’s sleep will allow their bodies and minds to relax.

7. Spend joyous time together

Children often feel stressed when they are away from their parents or guardians. Doing joyful activities together can help children manage their stress. This can be done by engaging in activities that the child enjoys, such as playing games, reading stories, or going for walks. It is also important to listen to the child and offer support and reassurance. By doing these things, parents and guardians can help reduce the amount of stress in the child’s life.

8. Give them a chance to use their strengths in everyday life

It’s important to give a child a chance to use their strengths in everyday life to help manage their stress. This could be something as simple as letting them choose what to wear in the morning or giving them a say in what’s for dinner. It’s also important to encourage a child to be active and get outside, as this can help relieve some of their stress. By giving children the opportunity to use their strengths, they will lead happier, healthier lives.

When children suffer from too much stress, they may not cope with the onslaught of challenging emotions very well. Understanding the origins of their stress and learning how to help them manage it can be a key factor in how well they function at home, school, and in other important situations. Parents should not underestimate their power to help reduce the amount of stress that their kids have.

Practicing these steps on a regular basis will help your child to become more adept at handling their stress. The results may seem small at first, but over time they will grow.

Joyscore is an app that helps you to focus on positive thoughts. You can reduce stress and live a happier, healthier life.

So download JoyScore today and start living your best life!

Obesity is a multifactorial disease resulting from the excess accumulation of fats in the body tissues. Individuals are said to be obese when their body mass index (BMI) exceeds 30kg/m2. Obesity is a condition that has been proven to cause many serious health risks and diseases. Some most prevalent disorders are type-2 diabetes, non-alcoholic fatty liver disease, atherosclerosis, and certain cancers. Obesity has also been related to higher morbidity and mortality.

Obesity does not occur in a fortnight. It develops gradually and usually occurs due to regular consumption of a high-calorie diet or poor lifestyle choices. A physically active man needs around 2500 calories daily, and an average physically active woman requires about 2000 calories daily. Therefore, exceeding this limit over a long period of time will result in problems like obesity and obesity-related problems later on. Some  poor eating habits may include :

• Eating too much
• Eating large portions of food.
• Including a lot of processed and fast foods in your diet
• Drinking too many sugary beverages
• Consuming too much alcohol

Hence, taking control of what you can change prevents the onset of serious health problems like obesity. 

GUT MICROBIOME

The human body is host to a wide variety of microbes, including bacterial, fungal, and protozoal families. This group of beneficial microbes is termed as gut microbiome or gut microbiota. Every individual has a different gut microbiome composition, as our gut possesses approximately 400 different species. The key function of an individual’s microbiome is to regulate metabolism, immunity, and protection against pathogen invasion.

The gut microbiome is shaped by multiple factors, including our immune system, hormones, diet, physical activity, and medications. Out of all these, diet is the most important modifiable factor. Eating a diet consisting of energy-dense and highly processed foods, which are also rich in emulsifiers and artificial sweeteners, can compromise our gut lining. This, in turn, allows small particles like bacteria and bits of food to escape into our bloodstream. This affects our immune system, which may cause a condition known as Leaky Gut. A leaky Gut causes inflammation, further putting your body at risk of a range of diseases. 

Hence, enhance the diversity of your gut microbiome by adapting these healthy habits.

• Eating a balanced diet
• Exercising daily
• Enjoying a stress-free life

THE GUT MICROBIOME AND ITS ROLE IN OBESITY

Although obesity results from a number of factors, reduced diversity of gut microbiome are one of the most important factors that contribute to obesity. Genetic factors have also been found to be a cause of obesity. However, the most important factors contributing to establishing the link between obesity and gut microbiome are:

1. DECREASED DIGESTIVE ACTIVITY

A high-calorie diet is the most common cause of the altered gut microbiome composition, further reducing metabolic activity and resulting in indigestion. Many beneficial bacteria are responsible for nutrient absorption, breakdown, and storage. Lack of these can result in the accumulation of fats in various body tissues. This results in obesity and obesity-related metabolic diseases.

2. INCREASED INTESTINAL PERMEABILITY

The gut microbiome plays a very important role in protecting gastrointestinal permeability. It helps regulate the fermentation and absorption of dietary nutrients like carbohydrates, amino acids, fats, etc. An unhealthy diet containing too much fat, sugar, or calories can therefore lead to elevated inflammatory chemicals in the bloodstream and fat tissue. This will ultimately contribute to weight gain.

MICROBIOME OBESITY TREATMENT

Over the past decades, studies have been conducted to learn about the prevalence of obesity and its related metabolic disorders, such as type 2 diabetes. These collectively cause an undue burden on healthcare costs and are the cause of increased morbidity and mortality. Since the human gut microbiome has been identified to play a recognized role in these diseases, factors controlling its modification must also be understood. Some aspects significantly affecting the link between obesity and gut microbiome are:

1. MODIFICATION OF YOUR DIET

The dysbiosis or imbalance caused in the composition of gut bacteria is mostly affected by the type of food we eat. Therefore, we must adopt a healthy eating pattern to prevent and treat weight gain. Some food items mandatory in our diet are:

1. PROBIOTICS

Probiotics are live microorganisms that augment our gut health. These are present in fermented foods and cultured milk, which, when consumed in sufficient amounts, exhibit favorable properties toward health. Certain foods rich in probiotics are:

• Yogurt and buttermilk– these are fermented dairy products
• Kefir – it is produced by the fermentation of milk by lactic acid bacteria and yeast.
• Kombucha – it is prepared by adding bacteria and yeast to black or green tea.
• Sauerkraut – it is a nutritious fermented vegetable prepared from cabbage
• Tempeh – it is a fermented food made from soya beans

b) PREBIOTICS

Prebiotics serves as food to the probiotics. Therefore, they are responsible for enhancing the diversity of gut microbiota. Some prebiotic foods readily available for consumption are:

• Onions
• Garlic
• Leeks
• Asparagus
• Chicory root
• Bananas
• Barley and oats
• Apples
• Wheat bran
• Eat less sugar and artificial sweeteners
• Avoid the consumption of processed foods as they are high in calories.

2. RELAXATION TECHNIQUES

One can enjoy a healthy gut with a healthy mind. Therefore, it becomes important to try keeping yourself stress-free with various yoga and meditation techniques. 

To understand the connection between our gut and brain, we need to study the gut-brain axis. The gut-brain axis is a bidirectional link between the central nervous system and neurons present in the gut wall. Hence, it is evident that the stress signals from the brain can impact our digestion. Disrupted epithelial homeostasis can further block the protective layer between our gut and bloodstream,  increasing the risk of diseases like obesity.

Therefore, we must learn to control negative emotions like stress, anxiety, and depression. Examples of some calming techniques are:

• Cyclic meditation
• Biofeedback
• Cognitive behavioural therapy
• Gut-directed relaxation training
• Breathing exercises

Similar to our brain, the gut can also play a vital role in calming our brain. Some foods which can help relax our minds are:

• Collagen-boosting foods – bone broth, salmon
• Foods rich in omega-3 fatty acids – salmon and flax seeds
• High-fiber foods – broccoli, oats, sprouts, peas, avocados, pears

3. FECAL MICROBIOTA TRANSPLANT(FMT)

Nowadays, researchers are increasingly interested in understanding the connection between obesity and the gut microbiome. This has proved to be helpful in finding a treatment regime to prevent and treat chronic diseases like obesity. Fecal microbiota transplant has emerged as one of these solutions. 

In fecal microbiota transplantation, we administer a solution of fecal matter from a healthy donor into the intestinal tract of a recipient. This helps in changing the recipient’s gut microbiome composition and gives health benefits. There are preliminary indications to suggest that FMT has the potential for treating conditions like inflammatory bowel syndrome, obesity, metabolic syndrome, and functional gastrointestinal disorders.

CONCLUSION

This information suggests that the microbial composition can be transmissible, and the manipulation of the intestinal microflora may prove to be a potential therapeutic target to prevent obesity. Therefore, understanding the connection between obesity and gut microbiome encourages us to be mindful of our eating habits and lifestyle choices. 

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Dietary Supplements And Their Role In Digestive Health

Our digestive system is incredibly complex and delicate. One must keep a regular tract of his or her digestive health to stay energetic and mentally fit. Our gastrointestinal tract (GIT) is not only responsible for controlling digestive issues, but it also impacts the rest of the body. Other processes which our GIT influences are the immune system, mental health, skin conditions, autoimmunity, and endocrine disorders.

Digestive health benefits the composition and functioning of one’s gut flora or gut microbiome. The trillions of bacteria in our gut make up the gut microbiome. Therefore, one must be mindful of the factors influencing one’s gut microbiome. Amongst all the factors, one’s eating habits play a significant role in maintaining the gut microbiome composition.

A balanced diet is what an individual must follow to fulfill the nutrient requirement of the body. However, many people do not eat nutritious foods, so they need to take dietary supplements. When we consume the supplements along with our meals, they support the process of digestion by better absorption of nutrients. Supplements are also essential in preventing pain or discomfort and further problems like diarrhea and constipation.

You can add nutrients to your diet in the form of supplements. This will lower the risk of many health problems, such as osteoporosis and arthritis. Now let’s delve into some common digestive supplements and vitamins and see how they benefit our digestive health.

1. Digestive Supplements:

a) Probiotics

Probiotics are living microorganisms that resemble the good bacteria in our gut. Thus, probiotic food is beneficial for your digestive health and reduces the symptoms related to GIT problems. Probiotics help relieve diarrhea and even some symptoms of irritable bowel syndrome (IBS). We can intake probiotics by adding them to malted milk or yogurt.

b) Digestive Enzymes

Some digestive enzymes naturally present in our gut are amylase, maltase, lactase, lipase, etc. These enzymes help to turn the complex food we eat into digestible nutrients like fatty acids, cholesterol, amino acids, and simple sugars. Therefore, digestive enzymes must be taken before your meal.

c) Fiber Supplements (Prebiotics)

Prebiotics are the food to the probiotics. Certain foods, like chia seeds and flax seeds, are rich in prebiotic fibers. As per recent studies, an adult requires 30-40 gms of fiber daily. Some common prebiotic supplements used are Ritual Synbiotic + Transparent Labs Prebiotic Greens etc.

d) Collagen

Collagen is present in our body in the form of gelatin which promotes the production of gastric juices required for digestion. Collagen also contains amino acids, i.e., glycine and proline, which further restore the integrity of the intestinal wall. As we age, natural collagen production declines, accelerating the need to supplement your diet with collagen.

e) Peppermint Oil

Peppermint oil supplements are available in the form of capsules that remain intact when they pass through to the small and large intestines. This is where the oil is released then. This oil works effectively to reduce the pain and bloating caused mainly due to IBS.

f) Chamomile

Chamomile can be used in the form of tea, oil, or capsules. It is also said to treat anxiety and insomnia, along with digestive problems like upset stomach, colic, nausea, etc.

g) Ginger

Besides using ginger directly in your food, it is also used in medicines to treat stomach aches and relieve nausea and vomiting during pregnancy. Ginger supplements are available in the form of powder, capsule tablets, syrups, or tea.

h) Licorice Root

This type of root effectively treats gut issues like digestive problems and stomach ulcers. They also restore and maintain intestinal lining, but if taken in high doses can lead to some health issues.

i) HCL(Hydrochloric Acid)

HCl is naturally produced in our gut to break down protein and other nutrients. Hence, mal absorption of nutrients takes place along with bloating symptoms when HCl deficiency occurs. Betaine hydrochloride is used to treat low stomach acid in some people.

2. Vitamins Essential for Digestive Health

a) Vitamin D

Vitamin D is the most important supplement, as almost 1 billion people around the world are vitamin D deficient. Along with maintaining other body functions, it proves to be very beneficial to our GI health also. This vitamin helps absorb the calcium we intake, ease the symptoms of IBS, and prevents many kinds of cancer, including colon cancer. An adult requires 1000IU of vitamin D2 and D3 daily.

We can naturally get vitamin D if we spend adequate time in the sun. If we don’t, we can also get it in the form of oily fish, egg yolks, orange juice, or cow’s milk.

b) Vitamin B

There are eight categories of vitamin B nutrients present in our food. Some vitamin B-rich foods are meat, eggs, beans, leafy greens, whole grains, seafood, etc.

• Vitamin B2 – helps absorb proteins, fats, and carbohydrates and keeps the intestinal lining intact.
• Vitamin B3 – It helps in the breakdown of alcohol, fats, and carbohydrates. Therefore, lacking this vitamin will lead to pellagra, vomiting, and diarrhea.
• Vitamin B6 – It helps in the digestion of proteins we eat.
• Vitamin B12 – This vitamin helps in the production of blood cells and regulates the use of folic acid. Hence, its deficiency causes anemia.
• Biotin – It supports the digestive system in producing cholesterol and helps digest proteins, carbohydrates, and fatty acids.

c) Vitamin C

Vitamin C is also an antioxidant and aids digestion by supporting healthy teeth and gums. It also aids in the absorption of iron. Some vitamin C-rich food sources are:

• Citrus fruits
• Tomatoes
• Peppers
• Broccoli
• Berries
• Fortified cereals

Side Effects of Dietary Supplements

Dosage should not be overlooked when it comes to supplement use. Very few supplementsshould cause side effects if the dosage is maintained. A doctor’s consultation must be sought out when a supplement has to be added to your diet. Some  side effects that the intake of supplements may cause include:

1. Allergic reactions
2. Skin reactions like acne
3. Nausea and vomiting
4. Abdominal pain 
5. Loss of appetite
6. Altered sleep patterns
7. Headaches
8. Over activity
9. Bloating
10. Weight loss

CONCLUSION

The proper functioning of all your body processes is effectively driven by a balanced diet. In case of any deficiencies, consult a doctor to fulfill the inadequacies in your diet with the help of dietary supplements. The frequency and dosage of the supplement should not be altered without a doctor’s prescription.

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Healthy Eating: Importance of Healthy Shopping

Healthy eating is not time-consuming or expensive. It can be as simple as making informed choices when you’re shopping. Healthy eating habits are critical to an overall healthy lifestyle and are not too hard to adopt. Eating healthy is about making the right food choices. The more knowledgeable you are about nutrition and what goes into your food, the easier it will be for you to adopt a healthier diet. In today’s world, there are many temptations that make it easy to stray from a healthy diet – but with a bit of knowledge and planning, this doesn’t need to be the case. The importance of healthy shopping, found in this article, will help you adopt healthier habits so that your next trip to the grocery store leaves you feeling satisfied. Download Joyscore to learn more about food habits that should inculcate in your daily routine to promote healthy living. So, are you ready to learn about healthy eating every day? Read below to learn more!

How to do healthy eating shopping?

Plan Out Your Shop

An important thing you can do before you head to the grocery store is to plan what you will eat in the next couple of weeks. First, take a look at your meals and snacks. What fruits and vegetables do you commonly include in your meals? Do you have any favourite snacks you regularly enjoy? How about beverages? What drinks do you drink regularly? Do you have any favourite beverages you frequently reach for? Now, consider all these things, and you’ll better understand what you need to get at the grocery store to stay on track with healthy eating.

Stick to a List

While shopping, keep a list where you can find it quickly like in your handbag. This way, you’ll never forget the basic grocery shopping necessities like milk or eggs. When you’re in the grocery store, don’t wander around aimlessly. Instead, stick to a specific path. This will make it much easier to focus on the task at hand and avoid forgetting crucial shopping essentials.

Stock Up on Whole Foods

Whole foods are foods that are 100% natural, unrefined and unprocessed. You can do this by shopping at your local farmers’ market or buying organic produce from your local farmers or fruit tree grower. Whole foods also last much longer than processed foods, so if you buy some wheat germ, nuts, etc., you could keep them for months and use them as snacks or crutches daily.

Healthy Eating: What to add to a healthy food grocery list

Read Labels

Before you put anything into your basket, it’s essential to read the labels. By doing this, you’ll be able to identify what you’re putting into your body which will help you make more informed choices. While reading labels, keep an eye out for these things: 

• The number of calories – This will help you ensure you’re not stocking up on foods that are too high in calories. 
• The amount of fat – It’s essential to keep your fat intake in check. Getting your fat intake right will help reduce your risk of heart disease. 
• The amount of sugar – Getting your sugar intake right is just as crucial as getting your fat intake right. Eating excessive sugar can lead to some severe health problems. 
• The amount of protein – Protein is a vital part of a healthy diet and is essential for muscle growth and repair. 
• The amount of sodium – This is something you want to keep an eye on if you’re watching your blood pressure.
• The amount of fiber – Eating fiber is essential for good health and can help with weight loss.

Healthy Eating: Go for Whole Grains

Whole grains are packed with nutrients and are one of the healthiest foods you can eat. It can potentially lower your risk of heart disease, stroke, diabetes, and cancer because they contain fiber, antioxidants, and many minerals and vitamins. The issue is that many people are unaware of how to identify whole grains on the packaging. Thus, they may be consuming too many refined grains, which are nutritionally inferior. Here are some tips to help you identify whole grains: 

• Before looking for the word “wheat, look for the word “whole.” This indicates that the grain is whole and not a refined product. 
• Always try to look for “100% whole” on the packaging. Some products may say “99% whole.” This means that the product contains a small number of refined grains. 
• Be wary of products that say “whole grain” but don’t say “100%.” These products may contain just a tiny amount of whole grains.

Healthy Eating: Go For Produce

Many people don’t realize just how healthy fruits and vegetables are. They’re full of vitamins and minerals that your body needs to stay healthy. It’s best to eat as fresh as possible, as commercial processing can remove these nutrients. When shopping for fruits and vegetables, buy organic produce whenever possible. By doing so, you’ll avoid pesticides that might be harmful to your health. This may be an expensive option, but the benefits are worth the cost. Not only will you be more health conscious, but you’ll also be doing your part to protect the environment and wildlife.

Healthy Eating: Avoid Processed Foods

Processed foods are bad for your health and should be avoided as much as possible. Unfortunately, many people don’t realize how unhealthy processed foods are and consume them daily. Most processed foods are high in sugar and fat and low in fiber. They’re also often high in sodium and low in essential nutrients. When you’re going shopping, try your best to avoid processed foods. This might be hard at first, but you’ll get there with a bit of willpower and determination.

Other Benefits of having a Healthy Eating Food Grocery List

• Try to stick to a budget. This will help keep your spending on track and prevent you from going overboard. 
• Don’t shop when you’re hungry. This will lead to more spending and buying unhealthy snacks. 
• Stay away from the aisles with lots of processed foods. This will make it simpler so you can resist temptation.

Watch Out for These 6 Foods

If you want to improve your diet and make healthier food choices, you’ll first have to know which foods are bad for you. These are some of the most common foods people eat that are bad for their health. 

• Soda – Soda is full of sugar and calories but has few nutrients. Many doctors recommend that people cut soda out of their diets. 
• Granola – Granola is commonly considered a healthy breakfast option, but wide varieties are loaded with sugar and fat. 
• Energy Bars – Energy bars may be a convenient snack, but many are high in sugar and low in nutrients. 
• Frozen Meals – Many frozen meals are high in sodium, low in nutrients, and low in fiber. 
• Liquid Calories – Liquid calories are often found in soft drinks, juice, and other beverages. 
• Salad Dressing – Many salad dressings are high in fat and low in nutrients. Some even contain high amounts of sodium.

Bottom line

Choosing healthy foods while grocery shopping will help you adopt a healthier diet and reduce your risk of developing diseases and other health problems. The best way to start eating healthier is to make small changes to your diet by replacing unhealthy foods with healthier alternatives.

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Benefits of Whole Food Plant-Based Diet

The gut health of an individual directly affects his or her overall health. Therefore, being attentive to your gut functioning will help you avoid many problems. Your gut health depends upon its microbiome composition. The gut microbiome or gut microbiota is the collection of trillions of bacteria present in your gut. The composition of the gut microbiota can be altered by a lot of factors. These can be present both inside and outside our bodies.

Our gut rapidly responds to dietary changes. Therefore, it becomes important to understand what foods promote a good gut microbiome, keeping it balanced. Studies have been conducted to show the benefits of a whole food plant-based diet on gut health. Plant-based foods help maintain the diversity and a beneficial ecosystem of bacteria in the gut.

Plant-based diets can be categorized as vegan and vegetarian diets, commonly including fruits, vegetables, grains, legumes, nuts, and seeds. These types of diets are associated with a lower occurrence of chronic diseases, mainly because plant-based diets are rich in dietary fiber, polyunsaturated fatty acids, phytochemicals, and vegetable proteins.

 MAIN NUTRIENTS PRESENT IN PLANT-BASED DIET

1)  CARBOHYDRATES

Carbohydrates are the most prominent macronutrients in the human diet, generally higher in the diets of vegans and vegetarians. These nutrients are not degraded in our small intestine but are later fermented by the microbiome in the colon. These fiber-rich foods prevent chronic diseases like type-2 diabetes and obesity.

2)  FATTY ACIDS

Although fat content is very low in plant-based foods, some amount is derived from unsaturated fatty acids, which help improve the gut composition.

Individuals who intake more animal-based foods are chronically exposed to a high-fat diet. This leads to an increase in some harmful bacteria. These harmful bacteria may further increase intestinal permeability, which can activate inflammatory reactions.

3)   PROTEINS

Don’t fall for the myth that only animal products contain high amounts of protein. Foods like grains, vegetables, nuts, and seeds can also provide the same proportion of proteins as compared to diets that include meat. Soy products are also a good source of proteins that are equally high in fiber, magnesium, potassium, and folate. The protein content is also essential in modifying gut microbiome composition and improving its functioning.

4)  PHYTOCHEMICALS (PLANT CHEMICALS)

Plant-based foods like vegetables, fruits, and nuts are rich in phytochemical content. These are very essential for our health

• Protect our cells and DNA from damage that may cause cancer.
• Delays the growth of some cancer cells.
• Help in regulating hormones.
• Reduces inflammation and uplifts our immune system.

BENEFITS OF WHOLE FOOD PLANT-BASED DIET

There are a number of advantages for those who opt for plant-based diets over animal-based diets. This is not only a perception but a proven fact. We will list some benefits of a whole food plant-based diet on the individual’s gut health.

1)  AIDS IN DIGESTION

You may be surprised to know that studies have reported improved gut health by eating plant-based diets in as little as 5 days. The fiber-rich food adds weight to the stool and makes it easy to pass out of the body. This diet will also help you eliminate digestive issues like abdominal pain, diarrhea, and constipation.

2)  IMPROVES IMMUNITY

The gut microbiome is responsible for maintaining the immunity of our body. Therefore, increasing the count of good microbes leads to improved immunity.

A balanced plant-based diet rich in different kinds of fiber offers food to different beneficial microorganisms. Hence, the growth of a variety of microbes is enhanced, which improves the diversity of gut microbiota.

The healthy gut microbiota further improves the intestinal barrier. This intestinal wall prevents toxic compounds or harmful bacteria and viruses from entering the bloodstream. Therefore, eating unhealthy foods which are ultra-processed or animal-based foods increases gut permeability. This later triggers the inflammatory immune response.

3)  REDUCE INFLAMMATION

Inflammation can be a symptom caused by some underlying chronic diseases. A study conducted in 2015 has shown an early reduction in inflammatory scores in individuals consuming plant-based diets than those eating fat-rich diets and animal products.

To be more precise, plant-based sources of protein have been found to decrease chronic inflammation. For instance, nutrients in these foods tend to fight rheumatoid arthritis pain, stiffness, and swelling.

4)   REDUCE CANCER CELLS GROWTH

Plants produce many phytochemicals which protect cells from damage. Plant-based foods like fruits, vegetables, legumes, nuts, and whole grains are also packed with many important nutrients. Hence, they help prevent cancer by boosting your fiber consumption. People following vegan or vegetarian diets are less likely to gain excessive weight, and thus, chronic diseases like diabetes and obesity can be avoided. Wherein obesity is also one of the causes of cancer, as per many studies.

5)  PREVENT THE GROWTH OF OTHER PATHOGENIC BACTERIA

Diets high in sugar and low in fiber drive the growth of harmful microorganisms. This is because pathogens feed on nutrients derived from excessive sugar. These harmful microbes increase inflammation, and long-term inflammation causes damage to the intestinal barrier.

Whereas, when we take fiber-rich food, fermentation of fiber occurs in the intestine. This fermentation makes the intestinal environment acidic and makes it hard for the pathogens to grow. Thus, you should try to bring some modifications to your diet to encourage the growth of good bacteria instead of those that can cause disease.

6)  PREVENT ANXIETY AND DEPRESSION

High-quality plant-based diets have proved to be protective against depressive symptoms in vegans and vegetarians. Plant products trigger the chemical response in our brain, releasing serotonin or the happy hormone. Less stress and anxiety consequently lead to more productivity at work.

POINT TO REMEMBER

Conversion of an individual from an omnivore to a healthy high-fiber herbivore cannot be done overnight. Your microbiome and digestive processes need time to adjust to the dietary changes Therefore, you must take a step back and make the transition over a period of six weeks or so. Some common problems faced in the initial phase of transition are bloating and digestive discomforts like diarrhea and constipation. 

CONCLUSION

It’s not imperative to exclude animal products entirely from the diet. However, considering the health benefits of a whole food plant-based diet and the intake of plant products must be enhanced to change bacterial composition that can help promote an individual’s health. Download the JOYSCORE APP for happy and healthy living.

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