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Gut health

Nutrition

Gut health

The term gut health has gained popularity in recent years and I am sure you have heard it being thrown around, if you have not, you are surely living under a rock. But never the less I am here for you. First things first the term gut refers to your gastrointestinal tract that is, the passageway of the digestive system that leads from the mouth to the anus.

So what is gut health exactly?

If you are still wondering what we refer to when we talk about gut health, a healthy gut is just one that digests your food effectively. Did you know you have microorganisms living in your intestines? yes, you heard me, microorganisms also referred to as the gut microbiome.  Each person has over 200 different species of bacteria, viruses, and fungi in their digestive tract at any one time. Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body. Everyone’s gut microbiome is unique, which explains why foods that help one person to thrive may cause irritation in others. Therefore good gut health occurs when you have a balance between the good (helpful) and bad (potentially harmful) bacteria and yeast in your gut.

Alright now that I know what gut health is, why is it important?

Good question! Our gut breaks down the food we eat into a functional form that can enter the bloodstream and go where it is required in the body. Unfortunately, things can go wrong at several stages in this process, from serious digestive diseases to food intolerances causing problems with how our body extracts nutrients from food.

The gut is very important for immune function with the gut wall providing a barrier that, when functioning properly, prevents viruses, fungi, and ‘bad’ bacteria from entering the bloodstream. Your gut is the foundation of everything remember, it aids in the digestion of the foods you eat, absorbs nutrients, and uses it to fuel and maintain your body to thrive. Aside from its role in immune function, your gut is also where your body gets rid of metabolic waste and toxins. An unhealthy gut will put a strain on your body to get rid itself of those toxins. If this occurs, it can cause many issues, including chronic fatigue, chronic illnesses, and inflammation throughout the body. This explains why people experience symptoms such as brain fog, diarrhea, constipation, gas, joint pain, to mention but a few.

Gut Health Screening | Personalize Your Nutrition and Supplements

What are the signs of reduced gut health then?

The symptoms you may experience that could be an indicator include but notwithstanding

  • Stomach upset including bloating, diarrhea, heartburn, constipation
  • Unintentional weight fluctuations
  • Constant fatigue or sleep disturbances
  • Food intolerances
  • Autoimmune conditions
  • Skin irritations
  • Low immunity
  • Bad breath

Are you wondering about some of the things you can do for your gut health?

I will list some of the things you may need to do to support your gut health.

  1. Hydrate as much as possible, remember water makes up almost 60% of our body composition. It has also been linked to increased bacteria in the gut
  2. Clock in enough hours of sleep
  3. Check your diet. Eat for your gut health.
  4. Listen to your body for any food intolerances
  5. Lower your stress levels as much as you want

Support your gut to support your health, and find yourself a professional to support you on this journey if you have no idea.

See you next Wednesday

 

Nutrition

Hemorrhoids and diet

Hemorrhoids

The embarrassment, isolation and shame cannot begin to explain the agony people suffering from hemorrhoids (HEM-uh-roids) also known as piles endure. Extreme pain, itchiness, discomfort and bleeding from the back passage leaves a lot to be desired when dealing with this condition. Daily routines can be greatly affected depending on the severity and sadly many only seek for intervention when it is a bit late because of the shame that it carries with it.

What Are Hemorrhoids? Symptoms, Causes, Diagnosis, Treatment, and Prevention | Everyday Health

What are hemorrhoids?

Hemorrhoids are swollen veins in your anus and lower rectum, similar to varicose veins. Hemorrhoids can develop inside the rectum (internal hemorrhoids) or under the skin around the anus (external hemorrhoids). The signs and symptoms of hemorrhoids usually depend on the type of hemorrhoid, that is to say internal or external. External hemorrhoids are usually characterised by itching or irritation in your anal region, pain or discomfort, swelling around your anus and bleeding. Internal hemorrhoids are usually characterised by painless bleeding during bowel movements and or a prolapsed or protruding hemorrhoid resulting in pain and irritation.

Who is at risk?

Hemorrhoids occur when the veins around your anus stretch under pressure and end up bulging or swelling.

Hemorrhoids are more likely to occur if you:

  • Are pregnant
  • Sit on the toilet for too long
  • Are obese.
  • Have a low fiber diet
  • Do things that make you strain more, such as heavy lifting
  • Have a family history of hemorrhoids
  • Have long-term or chronic constipation or diarrhea
  • Are between 45 and 65 years old

Hemorrhoids: Causes and Risk Factors

Can diet help?

Lifestyle changes have proven to be an effective remedy for hemorrhoids both preventative and lessening of the symptoms. Some people have also managed to escape the knife (surgery) with diet alone. A balanced, high-fiber diet, together with plenty of fluids, softens the stool and increases its bulk, which will help you avoid the straining that can cause hemorrhoids or worsen its symptoms. Together with your doctor and dietician, you will be able to draw out a plan on the management of this condition. I have put down below some of the lifestyle changes you can employ but please remember this is for only information purposes, do not replace this for a diagnosis but reach out to a physician for a proper diagnosis.

Lifestyle changes

You can help prevent hemorrhoids or minimize flare-ups by making simple lifestyle changes:

  1. Drink water


    Drinking plenty of water a day can help reduce the risk of constipation and keep bowel movements soft and easy to pass.

  2. Eat a balanced, high-fiber diet


    Work with your dietician to come up with a balanced diet that is fiber rich, both soluble and insoluble fiber. If you are prone to diarrhea, he or she will be in position to walk the journey with you to reduce the symptoms and avoid it.

  3. Get some exercise


    It goes without asking how exercise is a key part in one’s health. It aids in digestion and tones the supporting muscles of the anal and rectal area as well as the abdomen. Do non strenuous exercise though and be sure to check in with your healthcare provider.

  4. Do Kegel exercises


    For pregnant mothers, kegel exercises are important as they help strengthen the pelvic floor plus anal and rectal muscles after childbirth. This will aid in digestion and prevent constipation. To do a Kegel exercise, tighten your vaginal muscles (as you would if you needed to stop urinating midstream), hold it for a few seconds, release and repeat several times. It’s a discreet exercise you can do almost anywhere.

  5. Maintain a healthy weight


    Extra weight can put more pressure on your abdomen, which increases your chances of getting hemorrhoids. Maintain a healthy weight at all times.

If you do not have hemorrhoids yet, try not to put yourself in a position that would put you at risk. If you have them already, despite the embarrassment it carries, reach out to someone and find yourself some help. Remember it is possible to escape the knife only if you can catch it early.

Best of luck.

See you next Wednesday