The Impact of Gut Health on Overall Wellbeing
The gastrointestinal system consists of a long and
complex line of organs that start from the mouth and end at the anus. The role
of the system is to break down food to extract the useful bits from it and
throw away the rest. Moreover, the gut is involved in a multitude of processes
like digestion and nutrient absorption. It also contains more than two-thirds
of our immune system. Poor gut health can affect the energy levels of the body,
resulting in fatigue, impacting the mood of the person, affecting mental
health, and leading to anxiety, depression, and even stress. Given its role in
many body functions, poor gut health has been associated with a number of
diseases, ranging from digestive health conditions to other health conditions
like skin problems and allergies. Over the years, gut health has been viewed
differently. In ancient and traditional civilizations, the importance of the
gut was known and understood. However, gut health has not been a serious
scientific subject until very recently. Scientific or medical interest in the
gut began around 2,000 years ago with the father of modern medicine. While
investigating intestinal problems, he observed a link between food and health,
suggesting that poor overall health could be linked to gut issues. Based on
that theory of the mind being responsible for gut health and vice versa,
scientists who followed him abandoned the idea that the gut had anything to do
with the mind or mental health, a misconception that brought ignorance and
allowed undiagnosed gut issues to fuel mental ill health. Current research
studies the gut-brain axis, which is an innovative term and is still being
decoded. During the Middle Ages, the connection between mental health and the
gut once again surfaced. However, it was not until the 1860s that the term
neurogastroenterology was coined. Gut health is quite intricate, but it has
often been simplified to mean ensuring a person has regular bowel movements.
However, it also pertains to the balance of the friendly gut bacteria and the
acidic environment of the gut. The term gut health is also used to describe any
disease that happens within the intestine or gut, which can also mean the
stomach. There is increasing evidence to suggest that food could be driving
mental ill health, not just by diet but by the actual gut function and
microbiota. In fact, some components of food today are known to damage the gut,
which in turn may affect the brain. In today's modern time, scientific research
in the area of gut health and its link with mental health is referred to as the
gut-brain link, cited to affect mental health and cognition. Although its
presence is still not fully accepted because of its classical term.
1. The Gut Microbiome: Key Players in Gut Health
The plethora of microorganisms, including bacteria,
viruses, fungi, and parasites that inhabit the human gastrointestinal tract,
are collectively referred to as the gut microbiome. These microbes outnumber
human cells in the body by a factor of 10 and encode more than 100 times the
number of genes found in the human genome. While stomach acid and bile keep the
small bowel relatively sterile, the colon – the primary site of microbial
colonization – is host to an estimated 100 trillion cells. This complex ecosystem
is essential in the processing and digestion of undigested compounds. It also
acts as a regulator in processes such as lipid metabolism and storage, vitamin
biosynthesis, protection against infections, energy supply, and brain
development. Notably, the brain and the gut are interconnected via the vagus
nerve in what has been coined the 'gut-brain axis,' which plays a role in
anxiety and mood. Overall, most of these organisms are commensal bacteria or
friendly bacteria that live in harmony with their human host and help with
digestion. These beneficial bacteria colonize from birth and can be protective
from the pathogenic ones. In addition to beneficial bacteria, viruses are found
in the gut. Human-adapted viruses are present in higher concentrations, but
much remains to be inferred about these communities. Further, apart from
helping with digestion and metabolism, they also have been found to suppress
inflammation, help the immune system fight diseases, and minimize the risk of
infections as they prevent the colonization of harmful pathogens. Thus, a
change in the composition of these organisms can disturb the ecological balance
and predispose the body to various illnesses and infections. Such compositions
that put one at risk of diseases are referred to as dysbiosis and have been
linked to several conditions, including Crohn's disease, ulcerative colitis,
celiac disease, obesity, and colorectal cancer, among others. However, it
remains unclear whether such changes are a cause of these diseases or a result
of them. Factors such as diet, environment, exposure to antibiotics, mode of
infant nutrition, geographical location, disease, and age, among others, have
been implicated in modulating the composition of the gut microbiota. Strategies
such as the use of prebiotics, probiotics, and postbiotics are some that have
been proposed in promoting 'good' gut health. Such a shift is often measured
using fecal markers. Probiotic foods consist of live bacteria that are
beneficial to health by offering a protective barrier, whereas prebiotics are
the food source these beneficial bacteria thrive on to exert their protective
effects. Dietary changes have also been suggested when tackling disruption of
the composition of beneficial bacteria. (Gao et
al.2021)
2. Factors Influencing Gut Health
Gut health is shaped by a range of factors. The most
influential factors include dietary choices, intake of medications, and
lifestyle behaviors. Healthy and diverse gut microbiota are associated with
eating a balanced and varied diet, rich in fiber, and with high consumption of
fruits, vegetables, and whole grains. On the other hand, consumption of foods
high in calories, fat, and sugars was found to reduce gut microbial diversity.
Moreover, specific nutrients such as polyphenols and omega-3 fatty acids can,
in higher doses, positively influence the microbiota in terms of quality,
composition, and quantity. However, heavily processed foods containing
artificial sweeteners, emulsifiers, preservatives, and additives can have an
unfavorable effect on gut microbiota and gut function. Lifestyle factors such
as physical activity, stress level, and sleep duration can modify the gut
microbiota as well. Furthermore, conditions such as jet lag may also
temporarily alter the composition of the gut microbiota. Stress and stimulation
of the sympathetic nervous system also slow down peristalsis and intestinal
motility, reduce secretions in the gut, and alter the blood flow, possibly
leading to gastrointestinal disorders such as constipation, diarrhea, or
irritable bowel syndrome. Environmental factors such as exposure to pollutants
and medications or to toxic substances such as alcohol, smoking, and drugs can
have negative effects on the gut microbiota. Research has reported that
antibiotics have long-lasting effects on the gut microbiota and should be taken
moderately. Genetic predisposition and the effect of hormones can also have
strong effects on the microbiota; however, marked individual variability can be
observed. During the lifespan, the gut microbiota evolves, reaching its maximum
diversity in healthy adulthood and then slowly decreasing after the age of 65.
In the same way, stress and psychological concerns may alter gut function
through visceral hypersensitivity. (Ross et al.2024)
3. The Connection Between Gut Health and Overall Wellbeing
With more research, conversations, and individuals
recognizing that it is impossible to look at the impact of what we eat on our
overall well-being without considering the role of the gut in this process. The
gut health and overall well-being connection has been supported in vast bodies
of literature that emphasize the role of the gut-brain axis. This is the
bidirectional communication pathway that connects the enteric nervous system
and the central nervous system. Of the millions of neurons in the enteric nervous
system, resident gut microbes are said to communicate with these neurons either
via the two-way gut-brain axis muscle messaging or via metabolites produced by
fermentation processes that find their way to the circulatory system for easy
access to the two-way communication configuration via the vagus nerve.
Numerous studies have demonstrated that the gut-brain
axis regulates stress responses, modulates mood, controls emotional responses,
and can even impact cognitive functions. Furthermore, gut health has been
linked to many other physiological systems. For instance, gut dysbiosis has
been proposed to regulate immune responses and inflammation and, therefore,
could impact one's susceptibility to infections and possibly the propensity for
autoimmunity and endocrine disorders. There are many case studies and anecdotal
evidence supporting the holistic healing of mood, anxiety, and other mental
health disorders simply by prescribing a dietary prescription. Gut health is
fundamental to the six foundations of health, and there is no total health
without a healthy gut. Holistic health approaches have included the assessment
and healing of the gut for centuries, and it is now that we are really bringing
this conversation to the forefront of biomedicine.
4. Strategies for Improving Gut Health and Enhancing Overall Wellbeing
Improving gut health is a main goal for optimal
wellness. Fortunately, many strategies are available to help meet this goal. In
terms of a nutrient-rich diet, the consumption of a variety of fiber-rich,
healthy, and plant-based foods can have a positive impact on gut health. It is
also beneficial to include probiotic and prebiotic foods, fermented items such
as kefir and yogurt, and lots of fruits and vegetables. Adequate hydration and
balanced nutrition each day are important to ensure the gut and intestinal
tracts are able to secrete adequate mucus that is protective against microbes.
As an example, eat meals and snacks at consistent times each day, allowing for
hydration while keeping physical activity in the mix. Water is an excellent
beverage of choice, whereas a moderate amount of caffeinated coffee per day is
satisfactory and has some helpful properties as well.
Stimulating a healthy composition of gut flora also
involves lifestyle modifications. For example, it may be beneficial to take
daily walks or runs, practice yoga or Pilates, or find some unique way to work
in a good sweat. Stress management is also an important part of gut health.
Individuals can use practices including some form of daily meditation, prayer,
and other mindful activities. Being mindful involves living in the moment,
acknowledging the present, and connecting with oneself. Practicing self-care
may also help ease emotional and physical symptoms. Not only can lifestyle and
nutrition play a crucial role in gut health, but regular visits to health
professionals and doctors are important based on what is occurring or
potentially brewing in the body. If something does not feel right, trust your
gut and connect with a health professional. It is also recommended to explore
alternative medicine, which may include manipulating the mind-body connection,
digestive aids, herbs, and much more that may be suggested. Critically, avoid
unnecessary or excessive use of antibiotics unless prescribed by a licensed
physician, as this will destroy healthy gut flora. Research also indicates that
a supportive community and family can help create a space to grow and learn
from experiences, which fosters healthy behaviors inside and out.
References:
Gao, B., Chi, L., Zhu, Y., Shi, X., Tu, P., Li, B.,
Yin, J., Gao, N., Shen, W. and Schnabl, B., 2021. An introduction to next
generation sequencing bioinformatic analysis in gut microbiome studies.
Biomolecules, 11(4), p.530. mdpi.com
Ross, F.C., Patangia, D., Grimaud, G., Lavelle, A.,
Dempsey, E.M., Ross, R.P. and Stanton, C., 2024. The interplay between diet and
the gut microbiome: Implications for health and disease. Nature Reviews
Microbiology, pp.1-16. researchgate.net