There is a link between gut health and mental health, and that’s the reason the gut is called the second brain
Dr. Muhammad Masood Khoso
Like every year, World Gastroenterology Organization starts worldwide public health awareness focusing on the prevention, prevalence, diagnosis, and management of Gastro Intestinal Disorders. This year’s theme is “A Healthy Gut from Start.” This theme is vast starting from awareness, diet, hygiene, and balanced nutrition.
A healthy Gut is most important for children regarding their growth, development, healthy weight, and immune system. A balanced diet must include essential nutrients, vitamins, and minerals. A child’s plate must be filled half with colorful fruits and vegetables and the other half with whole grains and proteins. Dairy is necessary for calcium and vitamin D. Water may be made a choice as a drink.
A healthy gut for adults may include Vegetables and Fruits, Whole grains, Legumes, Lean meats, Prebiotic and Probiotics. Hydrating with water is of utmost importance for the immune system. It is vital for regular bowel movements and prevents constipation. A minimum of 1 to 1.5 liters of water is required per day.
Fibers are nutrients in a balanced diet, and though the body can’t digest them yet many health benefits. Adequate fiber increases and benefits digestion and decreases diseases. It has two broad types: Soluble fiber that dissolves in water, and Insoluble fiber that doesn’t dissolve in water.
Fiber helps in activating the digestive system, stabilizes or controls body weight, and cholesterol, and assists in regular bowel movements. So, vegetables, fruits, whole grains, and other fiber supplements may be added for a healthy gut.
For Healthy Gut, foods to be limited includes Red and Processed Meat, Ultra Processed Foods, added Sugars, Sugary Beverages, Saturated Fatty Foods and Alcohol.
There is also a link between gut health and mental health, and that’s the reason the gut is called the second brain. There is a lot of linkage between the gut and the brain through the nerve that connects them. An imbalance in gut bacteria can result in neurological symptoms like irritability and a foggy brain.
For Healthy Gut, it is important to chew your food thoroughly to start to absorb them. Digestion starts in the mouth with chewing and saliva.
Certain medications, antibiotics, chemotherapy, and radiotherapy may alter the flora and wipe out some bacteria leading to imbalance.
Physical activity, good sleep, and stress reduction are also good for gut health.
____________
Dr. Muhammad Masood Khoso is Assistant Professor at Jinnah Postgraduate Medical Center Karachi
