It’s my gut feeling or sixth sense; these are such age-old phrases that we keep hearing, and we believe these signals are received from your “Second brain”. It is all about your brain – gut relationship. The gut houses between 30 trillion and 400 trillion microorganisms, which are all related to the healthy working of this second brain. This second brain is found to link digestion, mood, and health all together. So I went on to explore more on how I can really get the most out of my second brain.
So who are these friendly bacteria?
We often associate bacteria with organisms to avoid, but these friendly bacteria in the gut play an important role in our well-being. Each person has a unique gut microbiota, just like our fingerprints. This uniqueness is based on the environment we are exposed to, lifestyle, and the mother’s microbiota. We may think of them as only a tiny part of our body as compared to our organs, but did you know that the human microbiome is the largest organ in our bodies? It weighs roughly three pounds (even more than a human brain) and contains as many organisms as cells in a typical human body!
Role of “The Microbiota”
The 2I’s- Immunity and Inflammation:
You must have heard someone telling you that about 70% of your diseases start from your gut but did you know that about 70% of your immunity also starts from your gut! The gut barrier acts like a first line of defense, just like a gatekeeper. These friendly bacteria help to strengthen our gut barrier, hence protecting us against illnesses.
Dysbiosis is a Greek word, where bios means “living” and the prefix dys- means “bad”. One can say that Dysbiosis is the very meaning of “All disease begins in the gut”. An imbalance of gut microbiota is known as dysbiosis, which causes leaky gut, wherein gaps in the gut lining leak toxins, bacteria, and food particles into your bloodstream, leading to inflammation. The friendly bacteria in the gut also act like vaccines. They produce antibody immunoglobulin A, which is known to support mucus production, which in turn plugs the leaky gut and reduces inflammation, hence reducing chances for chronic diseases like Cancer, Type 2 diabetes, Obesity, Alzheimer’s, heart disease, and autoimmune diseases.
Gut-Brain axis: the bidirectional highway
From Selena Gomez’s psychiatric hospitalization and Oprah Winfrey’s “near nervous breakdown,” discussions around mental health have only recently received their well-deserved due. Did you know that your gut microbes talk to your brain along the vagus nerve? This connection between two organs explains why stress may affect digestion, as well as why digestive disorders can make you unhappy.
It takes “GUTS” to be happy!
Gut bacteria provide around 95% of the body’s supply of serotonin- the happy hormone. These microbes in your gut produce short-chain fatty acids (SCFAs)- butyrate, which increases serotonin production. Gut can also convert tryptophan, which is a precursor to serotonin. Microbes also influence oxytocin (the cuddle hormone) production; also, 50% of all your dopamine (feel-good hormone) is produced in the gut.
“The secret to a happy mood = Happy gut”
Gut and digestion:
You can extract and synthesize various byproducts and nutrients from your food thanks to the bacteria that live in your gut. These microorganisms digest your food and then use it to produce health-promoting byproducts such as short-chain fatty acids. Produce critical neurotransmitters, synthesize vitamins, and make necessary minerals digestible. We cannot digest fiber in our stomach. It is these gut bacteria that digest these fibers and use them as prebiotic food for probiotics and produce SCFAs. They help lower the pH of the colon for faster stool passage and help in better absorption of protein.
Gut and healthy weight:
We all have that one friend who is blessed with “fast metabolism” and can literally eat all the cheese pizzas in the world, and we also have friends who can’t stop losing those inches even with their “slow metabolism”. However, it turns out that a quicker metabolism is not always healthier because it can cause a lot of oxidative stress and inflammation. According to research, a healthy gut flora may be more crucial when it comes to maintaining a healthy weight. They help maintain a healthy weight as these friendly bacteria help us get most of our nutrients. They break down larger particles so that we get all the bioactives (the best nutrients) from our food.
The gut- skin axis: Your skin mirrors your gut health
Whenever we suffer from stress or gut issues like disrupted digestion, our skin is the first place that seems to be affected. Research suggests that there is a link between gut health and autoimmune diseases like eczema, rosacea, and acne. Acne is most often associated with teenagers and hormones, but it was observed that 54% of people with acne had dysbiosis, which leads to acne. Probiotics help in the reduction of systemic inflammation and increase absorption of nutrients. They also positively support acne treatments where antibiotics are used. The benefits of probiotics have become so well-known that you can now find them from yogurt to facial creams that target to help reduce acne. Probiotic skincare helps restore the skin barrier as these friendly bacteria produce ceramides.
How can I love my gut?
DO’s
Diet:
Include foods rich in fiber like oats, barley, rye, whole grains, apples, onions, carrots. Mushrooms, garlic, legumes, and wheat, which supplement the probiotic growth. Cheese, yogurt, sourdough, and Sauerkraut contain probiotics, which are the friendly bacteria. Eat a diverse range of foods. Include anti-inflammatory turmeric and omega-3 fatty acids in case of gut inflammation.
Stress management:
Include strategies like yoga and meditation to tackle stress. In a recent study, it was found that meditation significantly reduced GI symptoms in those with Irritable bowel syndrome.
Exercise:
It was seen that professional rugby players had more diverse gut microbiomes than non-athletes. Try to include some form of exercise like walking, cycling, or jogging in your day-to-day life
Don’ts
Go easy on painkillers:
NSAIDS and antibiotics alter gut microbiota. They kill the good bacteria along with the bad bacteria and also cause thinning of the gut lining. So when on antibiotics, remember to supplement your good bacteria.
Avoid artificial sweeteners:
They are associated with disrupting gut balance, so instead, go for fresh fruits.
Say no to laxatives:
Chronic constipation is inconvenient, and bad eating habits might cause you to be less regular than you should be. Long-term use of laxatives, on the other hand, might make you reliant on them and deplete your gut flora as they disrupt the gut’s natural rhythm.
The Tiny secret has Gut you covered:
Modern lifestyle has greatly affected our gut health. Skipping meals, binge eating, physical inactivity, and increased mental stress are a serious threat to our gut flora. The Tiny Secret has come up with a simple and tasty solution for this gut-wrenching issue.
Wizz of Fizz: Gut Health Jaljeera
This fizz evokes a sense of nostalgia with its Jal Jeera flavour. It has a probiotic blend to replenish your gut with a dose of the friendly bacteria. Cinnamon works towards the inflammation, and black pepper extract acts as an antimicrobial agent. Fructose oligosaccharide (FOS) is a prebiotic. This fizzy goodness has the symbiotic synergy of both prebiotics and probiotics, making it an ideal gut drink. The effervescent formula makes it more bioavailable and faster-absorbing. It is Zero Sugar, Low fat, Low calorie, with 10Bn CFU probiotics, making it everyone’s choice. It is something that you can travel with; all you need is just water.
Pop, Fizz, and Drink.
Tea Totaler: Detox Honey Ginger & Weight Management Brew
As Indians, we swear by our morning cup of Adrak tea; we love tea, and it is also a supermodel's way to detox naturally. Teatox is done to flush out all the toxins from our body. The tea is made using all-natural and organic ingredients like Milk thistle, which is known to support liver health and reduce inflammation, Licorice root aids in digestion, our very loved ginger, which is antioxidant, anti-inflammatory, helps ease digestion, nausea and improves appetite. Holy basil is known for its anti-inflammatory, antioxidant, and immune-boosting properties, which may also reduce cholesterol levels. The pleasant aroma of lemongrass helps rejuvenate the mood, stimulating digestion, blood circulation, and reducing acne, while dandelion extract helps with hepatic disorders. These teas have zero-sugar and are caffeine free and low-calorie.