Life

Role Of Fibrous Foods In Gut Health And Disease

Our overall health majorly depends on the proper functioning of our gut microbes. This collection of gut microbes or gut microbiota is further affected by factors like stress, dietary changes, some underlying diseases, etc.

In this blog, we will dive into the topic- of the role of fibrous foods in gut health and disease. You may not be aware that fibrous foods or dietary fiber comprise the indigestible part of the plant. In medical terms, it is also known as ‘roughage.’ This unassimilated part of food passes relatively intact through the stomach, small intestine, large intestine, and finally out of your body.

The dietary fiber we intake has been classified into two groups:

Role Of Fibrous Foods In Gut Health And Disease

1)   THE SOLUBLE FIBER

As the term indicates, it is the type of fiber that can dissolve in water and change its form into a gel-like material.  A very beneficial form of fibrous foods, it has been proven to help reduce blood cholesterol and maintain glucose levels.

This variety of fiber is often found in oats, peas, beans, apples, citrus fruits, carrots, etc.

2)   THE INSOLUBLE FIBER

This type of fiber cannot be digested by our body and so remains intact. It passes through our digestive system and out of the body in its original form. Therefore, including this fiber in your diet will add bulk to your stool and assist in the movement of material through the digestive system.

It is beneficial to those who have constipation or irregular stools.

Insoluble fiber is commonly found in whole wheat flour, wheat bran, nuts, beans, potatoes, etc. 

However, if an individual intake the combination of soluble and insoluble fibers in their diet, it will help maintain normal intestinal functioning. 

Both varieties of fibers will work together to maintain the stool’s consistency and aid in the digestion of other substances.

ROLE OF FIBROUS FOODS IN GUT HEALTH AND DISEASE

According to The Institute of Medicine, the daily fiber recommendation for children and adults varies between 25-35grams of fiber per day, whereas Americans get only 15grams per day. 

Therefore, individuals must learn the health benefits of eating more fiber for healthy gut functioning.

1)   IMPROVES IRREGULAR STOOLS

Fibrous foods help increase the weight and size of stool and soften it. A bulky stool is easier to pass and relieves some chronic conditions like constipation.

The loose and watery stools can also be treated with dietary fiber. Fiber solidifies the stool as it absorbs the water and adds bulk. Hence, bowel consistency can be maintained by bringing a little change in your diet.

2)   AIDS IN ACHIEVING A HEALTHY WEIGHT

High fiber foods are filling but are less energy dense and have lower calories for the same volume of food. Therefore, one tends to eat less and stay satisfied longer. Hence, fibrous food proves to be very beneficial when it comes to weight reduction.

3)   REGULATES BODY’S BLOOD SUGAR LEVEL

As it’s known that our body is unable to absorb and break down fiber, unlike carbohydrates, fiber cannot cause a spike in blood sugar. Moreover, the function of fiber is to keep a check on hunger and also aid in maintaining blood sugar in the target range. 

Therefore, fibrous foods play a very important role in reducing the risk of type-2 diabetes.

4)   MAINTAINS THE CHOLESTEROL LEVELS

Soluble fiber reduces the absorption of cholesterol into the bloodstream. Adding oatmeal or fruits like bananas or berries to your breakfast will reduce your bad cholesterol. An example of the bad cholesterol commonly found in our blood is low-density lipoprotein(LDL) cholesterol.

5)   GOOD FOR GUT BACTERIA

A fibrous diet feeds the gut bacteria or gut microbes. They ferment and digest the fiber and, in turn, increase in number and kind. 

An increased variety of gut microbes will be beneficial for the healthy functioning of the digestive system and for maintaining the mucosal lining. The mucosal lining, in turn, protects the gastrointestinal wall, thus preventing many inflammatory diseases like Colitis, Crohn’s disease, etc.

WAYS TO INCORPORATE FIBROUS FOODS INTO YOUR DIET

1)        Do not stick to one variety of fiber

One must include a wide variety of high-fiber foods in their diet. Different types of fibers have different health benefits. Some high-fiber foods that we must opt for are beans, broccoli, berries, avocado, popcorn, whole grains, nuts, etc.

2)        Start low and go slow

One must not start with too much fiber too quickly. Your natural bacteria of the digestive system need to adjust to the change. Increasing fiber impulsively can lead to the development of unwanted side effects such as:

a)  Gas and bloating in some people due to the amount or type of fiber they intake

b) In some individuals, constipation or the symptoms of irritable bowel syndrome may worsen. For example, in Crohn’s disease, narrowing in the intestine occurs, and fiber can cause blockage of the bowel.

3)        Prefer whole foods

Whole foods are naturally rich in fiber and so must be preferred over fiber supplements. Supplements such as Citrucel and Fibercon do not provide a variety of fibers, vitamins, minerals, and other essential nutrients.

Although some people can take supplements if dietary changes are insufficient or if they have certain medical conditions like constipation, diarrhea, and irritable bowel syndrome.

4)        Avoid refined or processed foods

Refined foods have to undergo a process of grain refining that removes the outer coat (bran) from the grain. In addition, processed foods have added preservatives that affect their fiber content.

5)        Drink plenty of water

Fiber works best when it absorbs water, adding bulk to your stool and making it soft.

CONCLUSION

We must understand and acknowledge the role of fibrous foods in gut health and disease for the smooth functioning of our digestive tract as we all know that ‘A healthy stomach paves the way to a healthy you. Hence, stay mindful of what you eat by bringing a little change to your diet. A healthy diet will not cost you much time but will benefit you extensively. Download the JOYSCORE APP and enjoy your life with happiness and satisfaction.

Download the Joyscore app Now!

Download on the Appstore

Get it on Google Play

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.

Download the Joyscore app Now!

Download on the Appstore

Get it on Google Play

8 Tips On Positive Parenting And How To Build High Self-Esteem In Children

Self-esteem is important for children for many reasons. It helps them feel good about themselves and feel confident in their abilities. High self-esteem in children also allows them to cope with setbacks and bounce back from failure.

As parents, you want your children to be happy and fulfilled in their lives. A big part is helping them identify their unique talents and passions while supporting them as they pursue those interests.

One of the best things you can do for your child is to help them develop a strong sense of self-esteem. This will give them the confidence to pursue their dreams and follow their heart.

Children with high self-esteem are more likely to take risks and try new things. They are resilient and more likely to persist in facing difficulties. They are better able to cope with disappointment and failure and are more resilient in the face of setbacks.

On the other hand, children with low self-esteem are more likely to give up easily and avoid situations where they might fail. They may also be more likely to be bullied.

So why does self-esteem matter? 

High self-esteem in children matters because it has a positive impact on their lives. It can affect their academic performance, social interactions, and overall well-being.

If you’re worried about your child’s self-esteem, there are a few things you can do to help. Encourage your child to try new things, and praise them for their efforts, even if they fail. Help them to understand that failure is an opportunity to learn and grow. Provide them with love and support. With your help, your child can develop a healthy sense of self-esteem.

One of the Research findings concludes the relationship between self-esteem and parenting techniques as follows – 

Mothers with higher self-esteem were more likely to provide their children with greater decision-making freedom, communicate better, be less concerned about their children’s behavior, view their children as more independent, and have children who were more satisfied with the amount of autonomy they were given. Fathers with higher self-esteem reported better communication with their children and were less likely to report using physical forms of discipline. Source

How parents can help to build high self-esteem in children

1. Let children understand the benefits of love.

To have high self-esteem, or “in order to love oneself, one has to first be loved, approved of, and nurtured by parent figures. Lacking this parenting, [individuals] cannot develop high self-esteem“ Source

One of the best ways to help your child develop high self-esteem is to show them, love. When children feel loved, they feel valued and important. This, in turn, leads to high self-esteem.

Of course, simply telling your child that you love them is not enough. You need to show actions to back up the words. Spend time with your child, play with them, listen to them, and show them affection. Let them know that they are special to you and that you care about them.

Doing these things will go a long way in helping to build high self-esteem in children. And that, in turn, will help them lead a happy and successful life.

2. Teach them that life is a process of learning and growing and that everyone makes mistakes in that journey.

There’s no question that teaching kids that everyone makes a mistake are an important lesson. It’s a part of growing up and learning. But what’s also important is teaching kids they can have high self-esteem, even when they make mistakes.

One of the best ways to do this is to do it yourself. When you make a mistake, be responsible for it. Explain what happened and why it was a mistake. Most importantly, talk about how you will fix it.

3. Empower children to make their choices.

When children make their own choices, it helps to build their self-esteem. When children feel like they are in control of their lives, they feel good about themselves and are more likely to have high self-esteem.

Of course, there are times when parents need to step in and make decisions for their children. But, it is best to let children make their own choices whenever possible. This will help them feel confident and capable and ultimately lead to higher self-esteem.

4. Respect their individuality

It’s important to respect our children’s individuality. By doing so, we help them develop a strong sense of self-esteem. When our children feel good about themselves, they can cope with life’s challenges more effectively.

There are many ways we can show respect for our children’s individualities. One way is to let them know that we accept them just the way they are. We can do this by offering positive reinforcement and refraining from criticism.

It’s also important to give our children the opportunity to express themselves. This can be done through creative outlets like art, music, or writing. And, it’s important to listen to what they say without judgment.

Respecting our children’s individuality is one of the best things we can do for them. It helps them feel good about themselves and sets them up for success.

5. Identify their unique talents and support them to pursue their passion.

The most important thing for parents is to provide their children with a supportive environment where they can feel safe and secure. The best way to do this is by setting clear boundaries and giving your child the freedom to explore their interests. When your child feels loved and cared for, they’re less likely to suffer from depression or anxiety.

6. Praise their efforts but do not overpraise.

You don’t need to constantly praise them for every little thing they do right; this will only make them want more praise which could lead them to struggle with perfectionism or self-esteem issues later on in life (if you praise everything that comes out of their mouth). Keep things in moderation. 

7. Don’t criticize harshly;

Try to avoid being overly critical or negative. Instead, focus on the positive aspects of their behavior and encourage them to continue doing things well. Praise is a great way to build high self-esteem in children. By highlighting their strengths and accomplishments, you can help them feel good about themselves and feel confident in their abilities.

8. Be a good role model.

It’s important for parents to be good role models for their children. Setting a good example can help your child develop high self-esteem. Children learn from their parent’s attitudes. If you’re always negative and pessimistic, your child is likely to develop a negative outlook on life. Children need to see that their parents are responsible and reliable. This means being on time, keeping your commitments, and following through on your promises.

Thus, providing a supportive environment for a child with high self-esteem is important. This means praising accomplishments, empathizing with feelings, and affirming feelings and opinions. It is also important to avoid criticizing or shaming the child.

Positive parenting and high self-esteem go hand in hand because they encourage kids to develop the skills they need to make their own decisions while also empowering them to believe they can do great things successfully.

Download the Joyscore app for more tips on self-esteem and positive parenting for a happier and healthier life.

Download the Joyscore app Now!

Download on the Appstore

Get it on Google Play

The Gut-Brain Connection

The gut health or gut microbiome of an individual refers to the microorganisms living in your intestine. Your overall health depends on a healthy gut with an adequate number of beneficial microbes. This healthy system helps you digest what you eat and absorb the nutrients derived from your food.

A long list of factors that can influence your gut health in either way, good or bad. Out of them, the most common one is your brain functioning. If we put it in simple words, we can say, gut health is good when your mental health is good and vice versa. Your brain also follows how your gut works.

There is direct communication between the liver, brain, and gut, which is termed the gut-brain axis. Therefore, gut bacteria are disturbed if your mental health is under pressure, which can directly affect your digestion. Everybody has heard and experienced the saying, “butterflies in your stomach,” which prove how sensitive your gastrointestinal tract (GIT) is to different emotions such as anger, anxiety, and sadness. Another example would be the release of juices in the stomach on the very thought of eating.

Similarly, your brain also feels tired and stressed out if your gut is not functioning well due to some physical problem. Therefore, it becomes important to understand the gut-brain connection. Now, let us read about some symptoms that tell you if your gut or brain is not functioning well.

SYMPTOMS OF AN UNHEALTHY GUT-BRAIN CONNECTION

1)  HEARTBURN

An unhealthy gut will lead to indigestion of the food you take. In such a situation, one will feel a burning sensation in the chest that occurs due to acid regurgitation into the esophagus.

2)  INDIGESTION OR DYSPEPSIA

A poor gut-brain connection is the cause of a painful or burning sensation in your abdomen. Indigestion is often confused with heartburn.

3)  DIARRHEA OR CONSTIPATION

The slowing down of the stomach ultimately increases the functioning of the large intestine. Consequently, you will feel the urgency to rush to the washroom. On the other hand, an upset mind or stress can also make you tense your muscles leading to constipation.

4)  BLOATING OR CRAMPING

In some people, a disrupted mind-gut connection becomes the reason for bloating. Bloating is basically swelling or feeling of fullness in the abdomen, which can be very irritating. It is often accompanied by cramps that cause abdominal pain.

5)  INFLAMMATION

Inflammation in your body is not always the result of some underlying infections or diseases. Improper digestion of food may also be a cause. Indigestion of food increases the gas production in our stomach. These unnecessary gasses weaken your intestinal walls letting the gut bacteria enter your bloodstream and causing inflammation in the body.

Chronic low-grade inflammation is a silent killer as it can cause some deadly diseases like cardiovascular disease, cancer, type-2 diabetes, etc.

6)  ENHANCE THE PAIN

People who are suffering from GIT disorders experience pain more acutely.  This happens because your brain becomes more responsive to pain signals. Therefore, stress makes your existing pain even worse.

7)  RISK OF INFECTIONS

A super stressed mind makes you fall prey to infections because of a compromised immune system.

8)  ANXIETY AND DEPRESSION

Anxiety causes gasses and bloating, and this condition can, in turn, lead to an increase in your anxiety levels and depression. If this vicious cycle continues, chronic problems in your gut-brain connection can become a reason for your mood swings.

9)  SLEEP DISORDERS AND RESTLESSNESS

Acid reflux is related to difficulty in sleeping. Most people experience indigestion which becomes worse in the evening, and the acid reflux wakes them during the night. This makes them feel restless the next day.

REMEDIES TO TREAT POOR Gut-Brain Connection

A compromised Gut-Brain connection cannot be left untreated for a long period of time. There is a long list of solutions you can adapt to treat this problem. Let’s discuss some remedies to keep our gut-brain connection healthy.

1)  FERMENTED FOOD FOR PROBIOTICS

Fermented foods must be taken on a daily basis as they naturally contain probiotics or have probiotics added to them. Some common fermented foods good for your gut are yogurt, kefir, pickles, kimchi, sourdough bread, some cheeses, etc.

2)  FIBER-RICH FOODS

Cellulose present in the insoluble fiber cannot be digested by your body. Therefore, it acts as a source of food for your gut microbiota or good bacteria. Fiber-rich food will also add bulk to your excreta and help relieve constipation. For example, carrots, broccoli stems, asparagus stalks, etc.

3)  ANTI-INFLAMMATORY FOODS

As you all know that a poor gut-brain connection often results in inflammation in your body, so these foods will be beneficial to solve the problem. Some common inflammatory foods are

–          Vegetables like broccoli, sprouts, cabbage, cauliflower

–          Fruits that contain deeply colored pigments like cherries, grapes, berries

–          Herbs like ginger root

–          Spices like turmeric, cinnamon, fenugreek

–          Healthy fats, i.e., olive oil, coconut oil

4)  DRINK PLENTY OF WATER

Drinking at least 8 glasses of water in a day not only keeps you hydrated but is also good for your kidneys. Therefore, water helps to wash out toxins from your body and purifies your blood.

5)  AVOID ALCOHOL AND SMOKING

Smoking restricts the proper working of your liver, limiting its role in the digestion of your food. It becomes even worse when smoking is combined with alcohol. Therefore, one must control his/her urge for these harmful addictions or take the help of smoking cessation resources.

6)  INTERMITTENT FASTING

Intermittent fasting is an approach where you eat for certain hours and then switch to fasting for another set of hours. Let’s say you eat for 8 hours and fast for another 16 hours. Evidence suggests that this type of eating pattern is beneficial for your gut health and boosts your gut microbes.

7)  REGULAR EXERCISING

A good mind-gut connection can be maintained not only with a healthy gut but also with a stress-free brain. Therefore, exercises like jogging, swimming, cycling, walking, gardening, dancing, etc. must be practiced regularly. These aerobic exercises help reduce anxiety and depression.

8)  FRESH AIR EVERYDAY TO RELAX YOUR BODY AND MIND

Go for a walk or jog every day in natural surroundings like a garden or a park.  

9)  AROMATHERAPY

Aromatherapy is a type of complementary and alternative medicine used to relieve pain, improve mood and promote a sense of relaxation. Aromatic plant extracts and essential oils are used in this therapy. It is often followed by massage and acupuncture.

10)  MEDITATION AND PRAYER

Meditating or praying will help induce a sense of positivity in your brain. This will, therefore, help in better sleep and relax your mind.

11)  SET BOUNDARIES IN SOCIAL AND PERSONAL RELATIONSHIPS

One must know where to say NO. Following your heart, every time may hurt you. Compromising your mental peace to satisfy your emotions will only give you anxiety and depression.

CONCLUSION

An imbalance in your mental health or gut health is an alarming signal which should not be overlooked. 

Don’t let your overstressed mind hinder the body’s ability to metabolize your food. And also, do not allow your disrupted gut functioning to induce anxiety and other mental illnesses. An improved gut-brain connection will show regulated bowel movements, healthy and glowing skin, and a body full of energy. For more such tips, download the JOYSCORE APP for healthy living.

Download the Joyscore app Now!

Download on the Appstore

Get it on Google Play

Role of Gut Microbiome in Immunity

The term microbiome or microbiota refers to the complex community of microbes such as bacteria, viruses, fungi, and other trillion species that reside in and out of the human body throughout the full life cycle.

These microbiomes are very essential to their host, i.e., the human body they live in. Many studies prove that our gut microbiome plays a vital role in providing a healthy life. 

The gut microbiome refers to the collection of microbes that resides within our gastrointestinal tract and comprises the major proportion of the entire microbial community.

The main role of the microbiome in our body is to regulate the immune system and metabolic activities. 

The immune system refers to the organs and processes of the body that provide resistance to infection and toxins we encounter through our surroundings. 

However, 70-80% of our immune system is present in our gut; therefore, this is where our microbiome and the immune system interact. 

One must have a strong immune system as it not only helps in the elimination of foreign pathogens but also ensures that our cells do not attack our own body. This phenomenon is also known as self-tolerance.

Thus, here the role of gut microbiota in immunity becomes inevitable. It helps to regulate our local intestinal immune system. 

ROLE OF GUT MICROBIOTA IN IMMUNITY

Microbiota shapes our immunity to achieve immune homeostasis/ balance. Homeostasis is a self-regulating process by which our immune system maintains stability while protecting against infections. Gut Microbiota is responsible for the induction, training, and function of the host immune system when encountering some pathogens. 

A healthy microbiome-immune interaction helps avoid various gastrointestinal diseases, including inflammatory bowel disease, Celiac disease, and extra-intestinal diseases like Rheumatoid arthritis, some neurodegenerative disorders, and even cancer.

The role of gut microbiota in immunity has become clear due to various research studies. These studies have emphasized how dysregulation in the microbial communities in the gut can lead to autoimmune diseases.

Inflammatory bowel disease (IBD) is the most common autoimmune disorder of the gastrointestinal tract. Many scientific studies have also shown differences in the number and types of gut microbes of IBD patients compared to normal adults.

Gut microbiota is also useful in understanding disease pathogenesis and the development of new microbiome-related treatments. 

We cannot really change our genes, but we can easily change our gut microbiome through various scientifically supported ways. Gut microbiome researchers have made it possible to read out our microbiome and modify it. This can help restore our health and prevent diseases. 

Some gut microbiome targeted therapies include dietary intervention, use of nutritional supplements, fecal microbiota transplant, etc. These methods are used nowadays in the treatment of metabolic diseases, cardiovascular diseases, and cancer.

Ways to improve gut microbiome and overall health:

1)   Probiotics

They are beneficial bacteria that prevent gut inflammation and other intestinal problems. 

Some natural sources of probiotics are fermented vegetables, kimchi, kombucha, miso, etc. Probiotic supplements are also available in medical stores.

2)   Prebiotics

Probiotics feed on the non-digestible carbohydrates that are prebiotics. Thus, the beneficial bacteria multiply in our gut. Some prebiotic-rich foods are asparagus, banana, garlic, etc.

3) Cutting down sugar and artificial sweeteners

A lot of sugar and sweeteners cause an imbalance of gut microbes. An animal study has also shown the role of certain artificial sweeteners in increasing the number of bacteria that cause metabolic diseases like diabetes and heart diseases.

4) Taking antibiotics only when necessary

Unnecessarily taking antibiotics leads to antibiotic resistance and also causes damage to our gut microbiota and immunity.

5) Avoid stress and exercise regularly

Researchers suggest that certain stress hormones can disrupt the gut microbes and negatively affect your gut health. Therefore, for the management of stress, one must adapt techniques like meditation, deep breathing exercises, etc. Exercising regularly and eating well will also help reduce stress.

6) Avoid smoking

We all know about the harmful effects of smoking on our lungs and heart, but it is even important to understand how it alters the intestinal flora or gut microbiota. This ultimately leads to some serious gastrointestinal diseases and even cancer.

7) Go for a vegetarian diet

A vegetarian diet rich in prebiotics benefits your gut as it will lower gut inflammation by altering the types of gut microbes. 

ROLE OF GUT MICROBIOTA IN IMMUNITY AND INFLAMMATION

In various parts of the world, the symbiotic relationship between the microbiota and immunity is disrupted. For instance, in the United States, antibiotics are prescribed very often and so are adversely affecting the microbiota of its population. 

Similarly, in other countries, poor diet selection is also responsible for the lack of resilience and diversity required to balance the immune responses. These factors ultimately lead to autoimmune and inflammatory disorders.

We can understand this concept more logically when we learn about the scientific work of some renowned scientists. For instance, Doderlein explained the role of lactobacilli as gatekeepers of the vaginal ecosystem and Metchnikoff associated prolonged life with fermented milk products.

Therefore, variations in the microbe composition of your gut will directly affect the protecting barriers of one’s system and induce inflammatory diseases. Some diseases associated with the failure to regulate immune responses range from inflammatory bowel diseases to allergies or some severe metabolic syndromes.

ROLE OF MICROBIOTA-IMMUNE SYSTEM IN A FETUS

The mechanism by which the neonatal tissues adapt to the environment during their passage through the birth canal is very important. These early interactions set the tone of the overall immune system along with the help of factors contained in breast milk. 

Indeed, colostrum in breast milk contains live microbes, metabolites, and immune cells, which shape the breastfed infant microbiota. Thus, colonization with the microbiota limits inflammation and helps maintain the immunoregulatory environment in the early stages of life.

CONCLUSION

Autoimmune and inflammatory diseases are rising dramatically due to the dysregulation of an immune response. Hence, learning about the role of gut microbiota in immunity and inflammation becomes important.

This area of research will aid in developing advanced microbiome-related treatments that are essential to cure gut-related problems at an early stage. Therefore, leading a stress-free life with healthy eating habits is a must for avoiding some deadly metabolic and inflammatory diseases. For more such information, download the JoyScore App and live a better life.

Download the Joyscore app Now!

Download on the Appstore

Get it on Google Play

How to build self-esteem in children

Children are naturally curious and eager learners. They love to explore, ask questions, and experiment with new ideas. When a child is raised in an environment where success is measured by extrinsic factors like good grades or achievements rather than intrinsic ones like talents and interests. It can be difficult for children to develop self-esteem.

Self-esteem is a measurement of how much you enjoy being yourself. If a child’s self-worth is low, it can have a lasting impact on their future. Fortunately, building self-esteem isn’t difficult as long as you understand how to build self-esteem in children. But before we realize how to build self-esteem in children, let’s talk about why self-esteem is essential. 

Why is Self-Esteem Important?

Human beings are social creatures, and self-esteem is one of the most critical foundations for relationships. Self-esteem is about feeling good about yourself, your appearance, your abilities, and your relationships.

Self-esteem is an essential part of healthy childhood development. High self-esteem makes you feel worthy and confident in your abilities. You may have some insecurities along the way, but you aren’t afraid to ask for help when needed.

People with high self-esteem are likely to reach out to others and feel a sense of belonging. Children with high self-esteem are capable of more creativity and are more likely to participate actively. They are also less likely to get mood disorders as adults. 

It’s essential to support children’s self-esteem because it helps them to learn to value themselves, go after their dreams and goals, and respect others. 

Kids with high self-esteem have a greater chance of becoming successful in life. They are more likely to achieve higher education levels and have healthy and stable relationships. It also decreases their chance of engaging in risky behaviors like drug and alcohol abuse. 

Self-esteem is essential for helping children deal with challenges and disappointments. It enables them to bounce back more quickly from life’s difficulties. Kids who have low self-esteem are more likely to let setbacks impact them. They are more likely to “give up” on challenges.

What Does High self-esteem look like?

You feel secure and worthwhile when you are valued. You will be positive in relationships with others and feel confident about your abilities. 

You will be more open to receiving and accepting feedback. You may also be open to learning, which can help you master new skills.

Your healthy self-esteem enables you to be assertive and optimistic about your future and less likely to be overly critical of yourself and others. They can better withstand stress and setbacks. Knowing that you are a worthwhile person isn’t about being a show-off. It’s about accepting yourself as you are — with all of your faults.

Here are seven ways to boost your children’s or students’ confidence and self-esteem. Before you know “how to build self-esteem in children,” download the JoyScore App and find out where you are on this life journey to happiness. 

Ways to Build Self-Esteem in Children:

Expressing love and appreciation to your child

• Celebrate your child’s achievements, whether the achievement is in sports, art, or academics, and let your child know you’re proud of them. Don’t criticize or put your child down — instead, encourage them.
• Take an interest in your child’s activities. Show that you care about what your child does. Ask questions about their hobbies and interests, and show an interest in them. 
• Showing patience and understanding when your child makes a mistake is an excellent way to build self-esteem. Parents or teachers must acknowledge that they love and care for their children or students, even when they make mistakes or poor decisions. 

Be a good role model.

• Parenting is not just protecting your child but also giving them the right judgment, power, sensibility, and empathy, so your child’s uneasiness doesn’t start affecting others.
• Certain parenting behaviors and character traits, such as anger and fear, are passed down from generation to generation. When you have a child, you have the opportunity to become the parent you want. If you have low self-confidence, due to how you were raised, take action to heal yourself and break the family routine. 
• Confront the problems in your past that prevent you from being a present parent. This will make you a good parent and role model for your child.

Encouraging them to take decisions by themselves

• Allow your child to choose their toys. It doesn’t mean saying YES to everything they want but let them speak about their likes and dislikes. Allow them to try new things, even if they might seem scary. This allows your child to develop confidence and a sense of self by having a voice about gaining control over her toys. 
• When young children, like toddlers, assert themselves, they learn that decisions have consequences, which helps them develop confidence and a sense of self.
•  Allow your child to explore their environment, but be ready to assist them if necessary.

Give Your Child Responsibilities

• Giving children work is one of the ways children acquire self-assurance and internalize values. One way families can do this is by teaching children how to maintain the house and clean up after themselves. This helps children feel more valuable and acquire desirable behavioral and teaching abilities.
• Giving children chores around the house teaches them to be more responsible. This will result in a sense of responsibility toward society, too. 
• When children help around the house, parents are relieved of some of the busy work, and children feel they are essential and contributing to a cause. Children feel helpful and needed, and the energy they spend on the home becomes an investment in the value system of that home.

Ask them for their advice or opinion.

• Studies show we usually stop opening up to people when our opinions are not valued. Showing that you love your child’s ideas and opinions by asking them for advice on age-appropriate situations is a great way to build their confidence. 
• Help them feel more comfortable by asking them what they would do in a hypothetical situation. Permit them to share their thoughts and praise them when they take the time to share their input. This will make children more confident as they learn to express their opinions.

Don’t compare them to others.

• Give your child credit for their strengths and accomplishments. Talk about their unique personality or interests. Focus on the positives. 
• Keep the focus on your child. Strive not to compare siblings. This helps kids’ self-esteem and encourages them to see their unique gifts and strengths. 
• Kids tend to compare themselves to their siblings, classmates, or other family members. While these comparisons are usual and expected, celebrate your child’s individual gifts and character traits.

Hear them out

• When you want to make your child feel loved and valued, spend quality time with them. Eliminate distractions. Put away electronics. Stop doing work. Pay attention to their interests.
• No one expects children to be perfect; in reality, they don’t need to be. Kids can learn a lot by making mistakes, asking questions, and experiencing life firsthand. Over time, they may realize that specific errors are helpful and necessary for growth. What matters most is how children view themselves and what they do with that knowledge. 
• By encouraging your child to be proud of their unique talents, interests, and abilities, you can encourage them to build self-esteem and achieve great things as they grow up. 

Self-esteem is a tricky topic for parents to navigate, but by using these tips, you can improve your child’s self-esteem. With a strong foundation in self-esteem, children can make better decisions as they move into adulthood, socially and academically.

Building self-esteem in children requires patience, understanding, and effort. It takes effort to praise your child when they’ve done something well. It takes effort to ignore their mistakes and focus on the positive aspects of their life. 

You can’t change your child’s genetics. You can’t change the negative experiences they’ve had. But you can help to empower them with good advice. You can set a good example for them, and you can show them that you appreciate them for who they are. 

If a child has low self-esteem, it may have a lasting impact on their future. It can affect their career choices and their relationships in life. With low self-esteem, children don’t enjoy being themselves. They may wish they were someone else. They may feel undeserving of success in life. Use our advice on “How to Build Self-Esteem in Children” and give your child a better future. We can help you to know more about mental health and life. Download the JoyScore App and live a happy life!

Download the Joyscore app Now!

Download on the Appstore

Get it on Google Play