“All diseases begin in the gut” – Hippocrates

What if someone tells you that your body consists of more microorganisms than the total cells in your body! And it is these microbes that up to a great extent define our health and wellbeing, even the way we behave and feel…It may sound like under-estimating the power of exercise, nutrition, and all sorts of fancy health programs. Strange but true, the presence of these tiny organisms is something that we can not afford to have in less than the required numbers if one wants to lead a healthy life.

Our body is a host of trillions of microbes that are present at various layers for our defence. These bacterias are not the ones that lead to infections and diseases, rather they are the good buddies which help in controlling the growth of those unwanted bacterial strains which can cause infections and harm the system. The colony of microbes/bacterias which are present in the gut lining are known as Gut-microbiota -the colony of billions of bacterias that helps in building immunity and protect our gut from maximum foreign particles coming along with the food. 

Along with optimum nutrition, our intestines must be filled with microbiota to create a barrier between the gut lining and external agents. The presence of such bacterias forms the innermost layer of the stomach and intestines, and whenever food or any foreign particle is ingested these tiny organisms make sure to fight any harmful strains protecting the inner body from any infestations. 

What happens when these bacterias are absent for some reason?

There is the next layer of defence which is mucus (a kind of liquidy sticky lining covering the gut) which is a delicate layer for protection, when this layer is breached by any foreign antigen, there are present millions of immune cells with their arms to fight. The reaction between these cells and the external body gives rise to an alarming situation in the entire body which is known as “inflammation”- it is a process where the secondary and much stronger defence system gets activated by WBCs, anti-bodies, immune cells, etc. This reaction leads to chronic inflammation which may give rise to inflammatory symptoms like bloating, abdomen aches, vomiting, diarrhoea, fatigue, headache, allergic reactions like skin bruises, etc. This kind of conditions may arise due to various reasons such as usage of oral antibiotics which kills the bacterial colony inside the gut, a stressful lifestyle which has a direct impact on the gut due to continuous connection between brain and gut or nutritional deficiencies like vit B12, proteins, fibre, etc which are helpful in maintaining healthy digestive health, etc. 

Gut health and inflammation

Although once in a while going through this inflammatory process is something our body can deal with and recover faster, a challenge arises when this reaction becomes a regular task for the system. Inflammation is our body’s natural system of protection against foreign antigens but, when it stays for a very long time period, the immune system starts getting exhausted resulting in either reduced reactions( which is weakened immunity ) or hyper reacting towards anything coming in contact with the cells ( resulting in multiple autoimmune disorders, allergies, hyperactive immune system). The symptoms of such chronic inflammation sometimes get ignored, being similar to many other conditions e.g. headache, tiredness, body aches and pains for no obvious reason, indigestion, acidity, allergies, skin and hair issues, mood swings, poor memory, and focus, etc. 

This is just a gist of understanding the effects of damage to gut-microbiota. Our gut’s health also plays a crucial role in many diseases and their prevention like diabetes, liver issues, inflammatory bowel disorders, mental disorders, etc. 

The relationship  between gut microbiota and digestive health

• The role of gut flora is studied on a vast level now linked with the prevention of various diseases. They play an effective role when comes to antibiotic-associated diarrhoea (antibiotics are the drug form that kills any bacterial infection, although it has a generalised effect and they kill all germs inside the system whether good or harmful) it is this effect of medication that leads to an imbalance of flora and contributes to abdominal discomfort and diarrhoea as well in many cases. Oral administration of healthy bacterias helps in bringing back the balance and controlling the frequency of diarrhoea and abdominal upset.
• Various studies have been done finding the link between constipation and consumption of probiotics, which leads to increased stool frequency and managing constipation in many conditions. 
• Irritable bowel syndrome is a functional disorder and it takes a holistic approach to treat the condition. Probiotics have been found as one of the contributing factors in managing the disorder.

Role of good bacterias in women’s health

Healthy bacterias are helpful in maintaining urogenital health in women. The primary organism which has been linked to balancing the ecosystem of vaginal acidic nature (to eradicate the presence of harmful growth) is lactobacilli. Certain modern lifestyle factors like antibiotics, birth control pills, and emergency contraception have been linked to an imbalance in the normal flora of the vagina. Hence, an ample amount of healthy bacterial dose is required in such instances to prevent infections.

Tips to maintain a healthy gut -flora

1. Through a special food group

• • Probiotic foods – Foods that are rich in live bacteria are required for the body.E.g. Yoghurt, curd, buttermilk, kefir, kimchi, kombucha, certain soy-based products, unpasteurized pickled vegetables, etc.
  • Prebiotic foods – Foods that do not contain live bacterias but assists the growth of healthy ones when consumed because the bacterias feed on them and colonise.  E.g. Oats, bananas, garlic, asparagus, onions, legumes, beans, berries, etc
  • Synbiotics – These are combinations of both pro and prebiotic foods. 
  • Supplements – Probiotics are available as supplements as well, in case of insufficient intake through meals or restriction to probiotic and prebiotic foods, they can opt for the desired effect.  

2. Reduce stress

Stress has got a direct connection with digestive problems, hence living a stress-free life or managing stress with various relaxation techniques, yoga, etc will help to achieve better digestive health. 

3. Get the right nutrition

Raw material and energy are always required for cells to function better and support the growth of flora making homeostasis. Include both macro and micro-nutrients in the form of fresh fruits and vegetables, legumes, complex carbohydrates in the form of whole grains, nuts and seeds, fibre rich foods and enough fluids. 

4. Avoid unnecessary antibiotics intake.

Antibiotics not kill the harmful germs but also the good bacterias and destroy the flora which takes enough time and effort to recover. Also repeated doses make the system weak to bring a balanced microbiota. 

Our digestive system is mostly dependent on the presence of this healthy flora, the kind of dominance it has on our overall health actually overrides the effect of intake of nutrients, exercise ,many health supplements and therapies claiming worldwide about giving you that perfect peace of health. Hence, it is of utmost importance that we start to improve our lifestyle and health practices from creating healthy produce to giving the internal environment a chance for these tiny buddies to grow by avoiding unnecessary usage of pills, stress, processed foods, artificial chemicals and packaged poisons in the form of ready made foods and gift yourself a healthier you.