Dikshi Gupta

How To Improve Gut Health Naturally

The proper digestion of the food we intake is very essential for the healthy functioning of our body. Moreover, good digestion is the work of trillions of good bacteria present in our gut. This group of microbes helping in the assimilation of food are known as the gut microbiome or gut microbiota. 

Studies have shown a link between gut health and mental health, mood, immune system, sleep, skin conditions, and even cancer. Therefore, one must learn to control the factors responsible for the disruption of microbial numbers in the gut. 

Some factors such as stress, bad diet, sleep issues, gut microflora disrupting medicines, vitamin deficiencies, and infections are found to be responsible for the same.

Hence, it becomes mandatory to understand ‘how to improve gut health naturally, so that some common issues like gas, bloating, constipation, diarrhea, and abdominal cramps can be avoided. Furthermore, a healthy gut will help you enjoy equally good mental health leading to more energy, better decision making, and happier life.

WHY IS IT IMPORTANT TO HAVE A HEALTHY GUT

A) GUT-BRAIN AXIS

Gut-brain axis is the inbuilt communication system between the gut and brain. The scientific facts prove that the microbiota in the gut speaks to the neurons in the brain via the vagus nerve. Thus, the gut microbiome can affect your mood, or you can say that your mood can affect the functioning of your gut.  

 The chemicals called neurotransmitters that are produced in the brain convey messages between your gut and brain. Thus, they are said to control your feelings and emotions. 

Although, it is shocking to know that 95% of some neurotransmitters like serotonin or happy hormones are produced in the gut. Another hormone i.e., gamma-aminobutyric acid (GABA), that controls the feelings of fear and anxiety, is also produced in your gut.

Hence, your gut and brain work simultaneously, helping your body function appropriately, thus, keeping you happy,

B) GUT HEALTH AND IMMUNITY

About 70% of immunity is said to be found in your gut. Therefore, ensuring that your digestive system works optimally and you enjoy good immune health becomes important.

A poorly functioning gut can easily catch a cold, flu, and viruses. When these pathogens attack your digestive tract you will have few healthy microbes to fight against them. Consequently, your immune system will be compromised, deteriorating your overall health.

Hence, understanding how to improve gut health naturally will also help you improve your immunity.

HOW TO IMPROVE GUT HEALTH NATURALLY

A) DIET

Diversifying and regularizing your diet will help in the flourishing of your gut flora. One must include a wide variety of foods in their diet plan and help the system digest the food properly. Some of the vital foods good for your gut are:

1) HIGH-FIBER FOODS

Fiber is found in plant-based foods and is further classified as soluble and insoluble.

Both types improve your gut health by assisting in digestion and preventing problems like constipation.

Consuming fiber-rich foods also protect you from gaining excessive weight and prevents you from falling prey to chronic disease conditions. Fibrous foods can protect you from some common chronic diseases such as heart diseases, type-2 diabetes, high blood pressure, and some types of cancer.

• Some good sources of fiber are:
• Dried peas, lentils, beans
• Bran(oats, wheat)
• Whole grain foods like whole grain bread
• Dried fruits e.g.,, prunes, raisins
• Fresh fruits like apples and pear with skin, all types of berries
• Seeds and nuts
•  Vegetables like broccoli, potatoes, green peas, sweet potatoes with skin

2)  PROBIOTICS

Probiotics are living microorganisms that are similar to the health-promoting microbes found in our gut. Some common bacterial groups found in probiotic foods are lactobacillus and bifidobacterium.

Probiotic foods are prepared by adding microbes to food or allowing the process of fermentation to take place.

• Some common sources of probiotics are:
• Fermented milk like kefir
• Fermented soy foods like miso
• Fermented tea drinks like kombucha
• Fermented vegetables like kimchi
• Yogurt

In some individuals with health-related issues, dietary supplements with probiotics may also be required. But these must be taken with the doctor’s advice only.

3) PREBIOTICS

Including plenty of probiotics in your diet is not enough. One needs to eat foods to feed these live microorganisms also. These types of foods are called prebiotics and thus help in the multiplication of the beneficial microbes.

Some common sources of prebiotics are:

• Bananas
• Garlic
• Chicory
• Asparagus
• Oats
• Onions
• Soybeans

4)   SYNBIOTIC FOODS

Symbiotic foods are the combination of prebiotic and probiotic foods taken in a single meal. For example:

• Banana smoothie made with yogurt
• Stir fry made with asparagus and garlic
• Yogurt taken with blueberries

Your meal will be more beneficial if you add high-fiber ingredients like nuts, seeds, vegetables, and fruits.

5) ANTI-INFLAMMATORY FOODS

Inflammation can occur as a result of some infections. Although,  at times, inflammation may also be seen due to an increase in the level of inflammatory chemicals like cytokines.

Anti-inflammatory foods containing nutrients like vitamins, minerals, and omega-3 fatty acids should be consumed. Some sources of these types of foods are:

• Fatty fish like salmon
• Fruits like berries and grapes
• Vegetables like broccoli, tomatoes, peppers
• Flax seeds
• Walnuts

B)  EXERCISE DAILY

There are many exercises that can aid in digestion and help cut down belly fat too. Thus, exercising regularly proves helpful for your gut microbiota to thrive. It accelerates the process of assimilation of food. Physical activity of the body will also help you get rid of the problems like bloating and gas.

Some common exercises are:

1)   Brisk walking

2)   Cycling

3)   Crunches

4)   Breathing exercises

5)   Yoga like boat pose, child’s pose, triangle pose, etc.

C)  IMPROVE SLEEP PATTERN

Understanding how to improve gut health naturally can surely augment our gut health and overall health. However, there is one unknown fact that also has a great impact on our digestion, and that is our sleeping pattern.

Although a direct connection between our sleep and gut health has not been established,, it affects our digestion secondarily. Lack of sleep increases stress which further affects our gut.

The person has to deal with problems related to the gut like bloating, inflammation, stomach pains, food sensitivities, and, in some cases, change of the gut microbiome.

D)  FASTING

Fasting is said to reset your gut at the cellular level. When we practice fasting for an extended period of time, it helps our gut in a number of ways.

• Fasting can quickly heal our gut
• It can balance the microbiome
• It can improve digestion
• Fasting helps overcome health problems like obesity, malfunctioning metabolism, poor sleep, etc.

FACTORS TO BE AVOIDED FOR A GOOD GUT HEALTH

• Lowering the intake of sugar, artificial sweeteners, saturated fats, and processed foods.
• Alcohol and smoking must be avoided. They contribute to the depletion of bacteria in the gut and contribute to many common disorders like heartburn, gastroesophageal reflux disease, peptic ulcers, and some liver diseases.
• Avoid stress. Stress leads to the slowing down of the stomach but increases motor function in the large intestine. Therefore, stomach ache, indigestion, heartburn, and nausea will be accompanied by bowel urgency or diarrhoea.
• Avoid taking antibiotics unnecessarily.

CONCLUSION

Learning about the facts on how to improve gut health naturally gives us the chance to improve our overall health. Thus, bringing a little change in your diet and lifestyle will yield a healthy and happy life. For more information, download the JOYSCORE APP and enjoy a joyful life.

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Importance and Benefits of Physical Activity for Children

Technological advancements and the rise in the digital world have reduced children’s physical activity. Today children spend more time on smartphones and tablets than on outdoor activities. Now parents must take steps to help their children thrive. To know more about the benefits of physical activity, download the JoyScore App. 

Why is child development physical activity important?

It’s essential to know the benefits of physical activity for your kid’s well-being. Children who do not get enough exercise or physical activity may experience the following problems:

• Overweight or obesity 
• Type 2 diabetes
• Poor bone and muscle health
• Reduced creativity, memory, and concentration
• Irritable mood
• Anxiety, stress, depression, and other mental health disorders
• Low confidence
• High blood pressure and blood cholesterol levels
• Poor academic performance
• Bad sleep
• Poor motor coordination and posture

In addition, children who do not exercise regularly, suffer from nervousness and poor self-esteem. Physically active children learn to trust their abilities faster than others and become healthier and happier. 

Benefits of exercise on physical development

Your health in adulthood depends on how active you were in your childhood. A child’s growth and development are greatly affected by physical activity. Regular exercise helps build:

• Increased muscle mass which strengthens bones and improves cardiovascular endurance.
• It prevents obesity, diabetes, heart disease, and other health problems.
• Being active reduces the chance of being overweight.
• Active children have better muscle strength and flexibility. 
• It helps in weight control and boosts the immune system.
• Workout generates sweat, and sweat can help to regulate body temperature, which can help you to improve your sleep patterns.

To reap these rewards, your child needs regular physical activity or exercise.

Benefits of exercise on mental development

Children also need to exercise for their mental development.

• Exercising reduces the risk of depression. 
• Physical activity boosts the brain’s dopamine, norepinephrine, and serotonin levels, which makes one happy.
• Exercising and a proper diet reduce stress and vent negative emotions.
• Physical activity can uplift your mood. 
• Exercise helps children to develop the brain, which helps in memory function and concentration. 
• Exercise can also help children stay focused in school. It boosts their confidence and helps to increase their productivity.

It is essential to know that exercise is only effective if performed regularly. Therefore, making it an active part of your daily routine is necessary.

To learn more about the remarkable mental benefits of exercise, download JoyScore App.

Good ways to introduce your child to the benefits of physical activity for children

Children are curious about nature and will naturally explore their environment. Therefore, it is essential to provide them with opportunities to be physically active. Many factors influence a child’s health, but one of the most important ones is their diet and level of exercise. 

Step 1: Set an example by being active yourself. Kids might be more likely to be physically active if they see adults in their family and friends being active. 

Step 2: Ensure your child has access to healthy foods, drinks and plenty of indoor and outdoor play space. Make sure that your child gets adequate nutrition with suitable physical activity.

Step 3: Start with a walk. You don’t need any equipment for it. Take your child for a walk or let them walk around your lawn. This will be a great way to start. 

Step 4: Encourage your child to walk or take a bicycle to school. A bike is an excellent way to get exercise into your child’s life. 

Step 5: Sports and games are fun to get your child moving. There are sports and games available for all ages. Badminton, skating, baseball, and swimming are great examples. Don’t forget to create an incentive system to remind them to stay active.

Encourage your child to set realistic goals. Select a daily plan of 10 minutes of walking, cycling, or other mild exercises. Alternatively, set a goal of 30 minutes of activity each day. Kids often desire to be involved but don’t know how to incorporate physical activity into their daily lives. You can help your child by offering suggestions and by setting a good example.

Types of child development physical activity

The benefits of physical activity are tremendous and can be enjoyed by both children and adults. If you want to gain these benefits, it is vital to make regular exercise a part of your daily routine. Decide the activities for your child based on their benefits. 

Walking 

Walking is the perfect activity for improving your child’s cardiovascular health and is an excellent form of exercise for children. You can walk your child anytime throughout the day, as it does not require special equipment. 

Cycling 

Cycling is a low-impact sport that also strengthens your child’s leg muscles. It can be done as either a solo activity or as a team sport with your child. 

Swimming 

Swimming is an excellent sport for children of all ages. It is a low-impact sport that requires no equipment, making it a highly accessible form of physical activity. It is a good exercise for building muscle mass and reducing your child’s risk of heart disease. 

Badminton 

Badminton is a competitive sport that can be played by both young and old. It is an excellent team sport because it can be played indoors and outdoors, making it accessible to most locations.

Volleyball 

This competitive sport can be played by both young and old, and it is a great cardiovascular exercise. It is also a team sport.

How Much Physical Activity Is Enough?

As with all health goals, it is necessary first to establish an appropriate baseline. In addition to the amount of time you spend exercising with your child, you should also consider the intensity of the activity. 

• American Academy of Pediatrics says that children between 6 and 18 should participate in at least 2 hours of physical activity daily. 
• Studies have shown that moderate-intense activities, such as walking and swimming, provide comparable health benefits to more intense physical activity, such as running and playing sports. Whether your child is 6 or 15, the guidelines only change slightly. 
• Research has shown that teenagers between 13 and 18 should engage in at least 2 hours of physical activity each day. 
• In terms of intensity, most young adolescents should engage in moderate-intensity activities. 

However, you should still be careful to monitor the intensity of your child’s physical activity if they are under 13. If your child is a Toddler (2-3 years) or Preschooler (below six), they should engage in mild activities such as walking and cycling.

There are multiple benefits of being physically active at a young age. Kids who exercise are more likely to do better in school, which means they are more innovative and more successful in the future. This is because exercise boosts their brain power, improves their moods, increases their attention span, and develops a sense of discipline. Remember the benefits of physical activity and encourage your kids to exercise regularly. Physical activity is one of the easiest and best things a parent can do to set a positive example and improve their child’s health. Encouraging and supporting your child to move around more throughout the day is an excellent way to help them stay energized, happy, and healthy.

To know more about the Benefits of Physical Activity for Children Download the Joyscore App Now!

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Effect of Probiotics on Gut Health And Disease

Our overall health depends on the ecological community of pathogenic microorganisms that live in our bodies. These trillions of microbes, along with their genetic material, are known as gut microbiota. Any alterations in the composition of this intestinal microbiota may directly affect its host, i.e., the human body.

We also need to understand the role of probiotics which prove to be very beneficial to our gut health and immunity. According to the Food and Agricultural Organization of the United Nations and the World Health Organization (WHO), probiotics are defined as ‘living microorganisms.

 These days, probiotics are marketed and consumed widely as dietary supplements.

Effect of Probiotics on Gut Health

PROBIOTICS

Probiotics or living microbes not only aid in better digestion but are also used in treating many chronic inflammatory diseases like Crohn’s disease. Therefore, the effect of probiotics on gut health and disease needs to be understood. Here are some significant facts:

• Probiotics are natural supplements and do not fall under the category of medicines.
• They have an immediate effect on improving digestion
• They are safe to be taken every day.
• They improve the frequency and regularity of bowel movements and alleviate bloating and gas.
• They have anti-cancer, anti-obesity, and anti-diabetes effects.
• They last in your gut for 1-3 weeks.
• Probiotics must be taken at least 30 min before the meal or empty stomach. This way, bacteria can reach your gut with minimal damage.
• Some common probiotics are Lactobacillus and Bifidobacterium species which can be consumed as live and active bacteria.
• Some common foods rich in probiotics are yogurt, kefir, kombucha, pickles, kimchi, sourdough bread, and some cheeses.

EFFECTS OF PROBIOTICS ON GUT HEALTH MICROBIOTA

Intestinal microbes or gut microbiome, if present in adequate amounts, regulate food digestion and nutrient absorption.

Any change in this microbiota or alterations in the bacterial genes and metabolic pathways may result in problems like obesity and even some life-threatening diseases like cancer, cardiovascular diseases, type-2 diabetes, etc.

The effects of probiotics on gut microbiota have been discussed in scientific communities since the 1960s. Hence, daily intake of probiotics can help in the proper functioning of the gastrointestinal tract (GIT).

Some benefits of Probiotics include:

• Restoring the perturbation in the composition of the gut microbiota
• Restoring the changes in patterns of biochemical reactions in the intestinal lumen.
• Inhibiting the colonization of pathogenic bacteria in the intestine.
• Helping the host build a healthy intestinal mucosa protective layer
• Prevention of diseases causing gut inflammation and other intestinal or systemic diseases.

In totality, probiotics help in the healthy functioning of the GI tract and suppress the growth of harmful microorganisms in your gut. A study has also been conducted to show the effect of probiotics Lactobacillus on the gut. 

Effect of Probiotics on Gut Health

Lactobacillus:

• enhances the maintenance of the intestinal barrier 
• enhances our immunity
• decreases the translocation of bacteria across the intestinal walls  

PROBIOTICS IN DISEASE PREVENTION AND TREATMENT

The intestinal microbiome plays a very important role in maintaining the function and integrity of the GI tract along with a strong immune balance. 

Any underlying infection can lead to disrupted interactions between the microbes and the host. This may further lead to low-grade inflammation and metabolic disorders resulting in metabolic syndromes, obesity, and diabetes.

Many medications have been discovered to treat various diseases in this world. But preferring a natural supplement over medicines can be a better choice. Using probiotics as a treatment modality will enhance the functioning of existing microbial communities.

In several clinical trials, probiotics have been shown to treat GI tract diseases. Probiotics affect the composition and functioning of the microbial communities by:

• competition for nutrients
• suppressing the growth of pathogens
• modulation of intestinal immunity

  1) PROBIOTICS HAVE ANTI-INFLAMMATORY PROPERTIES

Probiotics modulate the intestinal immune system by producing secreted factors and metabolites. These metabolites show anti-microbial activity against pathogens and other intestinal bacteria. They also help prolong survival and reduce inflammation in multiple organs.

2) PROBIOTICS REDUCE  PAIN

Many studies have been conducted to provide evidence that probiotics have the capacity to impact the nervous system. They can activate specific receptors in the gut, which can reduce visceral pain and benefit patients with chronic inflammatory diseases.

Several diseases are cured by taking probiotics:

a) Acute infectious diarrhea

Probiotics tend to reduce the purging and duration of diarrhea by approximately 1 day. L. rhamnosus GG, a probiotic strain, has been found to be beneficial when used as a part of the treatment regimen.

b) Antibiotic-associated diarrhea (AAD)

AAD is the most frequent side-effect of antibiotic therapy affecting approx. 11% of all children who receive antibiotics. A study with the lactobacillus strain has shown positive results in patients suffering from AAD.

c)  Irritable bowel syndrome (IBS)

It is a functional bowel disorder and affects about 10% of all school-aged children. A recent update in China has shown an association between probiotics ingestion and improvement in IBS symptoms such as flatulence, abdominal pain, and constipation.

d)  Upper Respiratory infection

Probiotics play a vital role in increasing the immune cells in respiratory as well as gastrointestinal mucosa. A daycare center study showed that consuming probiotics daily by healthy children resulted in approx. 25% reduction in the number of school days missed.

e)  Infant colic

Infant colic is associated with crying plus fussing for more than 3 hours daily. It occurs in infants between 3 weeks to 3 months of age. L. reuteri strain of probiotics is found to reduce the crying and fussing time approx. 1 hour per day within 2 weeks of consumption.

f)  Allergic diseases

People suffer from allergies when their immune system fails to maintain the balance between defense against foreign microbes and allergies. Some common allergic diseases treated with probiotics are asthma, eczema, and food allergies.

PROBIOTICS SIDE-EFFECTS

Probiotic foods and supplements are generally considered safe for our bodies. Although, some people may experience a few side effects for the first few days after starting.

• Mild stomach upset
• Trigger allergic reactions
• Diarrhea
• Flatulence
• Bloating

CONCLUSION

Learning the effect of probiotics on gut health and disease has helped us achieve new heights in the field of immunology. New types of probiotics or medicinal compounds derived from the microbiome will be used as future strategies to prevent disease and treat different disorders. Download the JOYSCORE APP for managing your health, whether physical or psychological, in a better way.

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