Women’s health is a subject we talk about frequently. However, what about the family’s male hands? Men are the ones who are unable to communicate their true feelings, who are not allowed to take frequent breaks, who are not allowed to discuss stress or mental toughness, and who are unable to discuss hormones. We occasionally neglect to talk about men’s physical and emotional well-being.
Men deal with a number of challenges in their daily lives, such as lengthy workdays, hectic work schedules, inadequate food, irregular sleep patterns, nutrition and exercise, and stress related to family, finances. These could result in health issues. As they say, “everything begins in your gut.” The first and most often disregarded symptom is an imbalance in gut health.
What is Gut and Gut Microbiome?
The gut, sometimes referred to as the digestive system or gastrointestinal tract, is a lengthy tube that extends from the mouth to the anus. It absorbs water and nutrients, breaks down food into tiny pieces, and eliminates waste.
The stomach, rectum, anus, small and large intestines, and oesophagus are among the several components that make up the gut. Together, these organs use the body’s enzymes and other digestive fluids to break down food and absorb nutrients.
The gut is a home to trillion of microorganisms like bacteria, virus, fungi etc. This is collectively named as Gut microbiome. This is also called as second brain. Bacteroidetes and Firmicutes are the two phyla of bacteria that predominate in the gut. Infants inherit their first gut microbes during vaginal delivery or breastfeeding. New bacteria are later introduced to the biome through the diet and other environmental exposures. Additionally, some of these exposures can damage and deplete gut microbiota.
Why is Gut Microbiome so Important?
Most of the microorganisms in the gut microbiome are in symbiotic relationship with the host/ human body which helps in normal body functions. Gut microbiome has a role in digestion by breaking down the carbohydrates and fibres. They also provide the enzymes necessary to synthesize certain vitamins, including B1, B9, B12 and K. It helps in the metabolization of bile acids in intestine.
It aids in the immune mechanism of body, rather it contains 80% of body’s immune cells. Gut microbiome helps in the functioning of nervous system through gut – brain axis. Certain bacteria are responsible in the production of neurotransmitters like serotonin. These helps in neurological functioning.
Gut microbiome has a major role in the functioning of the endocrine system by secreting hormones, which helps in the metabolism of sugar and storage of fat in the liver. When the microbiome is in balance, it contributes to many health benefits but,when out of balance, it can cause problems in the gut and other areas of the body. Dysbiosis arises when the delicate and elaborate ecology of microbial communities are disrupted by internal or external factors.
The dysbiosis of this gut microbiome can cause different diseases like irritable bowel syndrome, asthma, metabolic diseases like obesity, diabetes, colon cancer, neurological disorders, cardiac disorders. Childhood obesity, autism spectrum diseases are associated with high antibiotic use during childhood that alters the gut microbiome. Recent studies revealed that the dysbiosis of gut microbiome can be the reason for male infertility.
Dysbiosis of Gut Microbiome
The term dysbiosis of gut microbiome means – loss of bacterial diversity or loss of beneficial bacteria or overall growth of pathogenic bacteria.
Reasons for dysbiosis
There are many factors that affect the gut microbiome – age, gender, environmental factors.
Female possess more bacterial diversity than male.
Other factors are
Diet – low fibre diet and with more preservatives like fast foods
Chemicals – tobacco, alcohol, carbonated drinks, Drugs
Irregular food habits
Irregular sleep pattern
Emotional disturbances – anxiety, stress, depression
Excess antibiotic use
Warning signs of an unhealthy Gut
Poor digestion
Irregular bowel habits – occasional constipation and diarrhoea
Bloating, belching
Abdominal pain
Sudden change in body weight
Poor sleep
Dropped immune strength
Ways to improve Gut health
What is more important in men is to choose what they eat…
- Reduce intake of alcohol and smoking – tobacco and alcohol can destroy the beneficial bacteria in the gut.
- Low fat intake
- Proper sleep pattern – sleep at least 6 hours a day.
- Intake of plenty of water – water assists in the breakdown of food, so that body can absorb nutrients. Avoid over usage of carbonated drinks instead of water.
- Avoid over use of antibiotics – Antibiotics should be taken only under medical supervision or else self-medication will lead to antibiotic resistance, that will destroy the gut microbiome.
- Fibre rich food – fibres have a major role in maintaining proper gut health. Food like oats, beans, nuts, seeds.
- Prebiotics – garlic, onions, whole oats, apples, banana.
- Probiotics – buttermilk, cheese, yogurts.
- Intake of vegetables and fruits
- Intake of animal products – eggs, milk, red meat.
- Exercise – daily exercise is needed to maintain proper gut health and improve digestion.
- Psyc hotherapy – seeking help whenever the stress is out of control. It is always better to share the problems we are facing.
- Spending quality time with friends and family– this is important in maintaining overall health of mind and body.
Ayurvedic Concept of Gut
Ayurveda considers the balance of tridosha like Vata, Pitta, Kapha is the reason for proper functioning of body and mind. Vata dosha includes processes responsible for movement at all levels of the physiology, excretion of wastes, and also cognition. The primary location of Vata, according to Ayurveda, is in the colon, where most of the gut microbiome is located. Pitta dosha is responsible for the functions as digestion, metabolism, thermoregulation, and energy homeostasis and resides in the mid gut area. Kapha dosha governs the growth and maintenance of structure and its primary location is in the chest area. The predominance of each dosha is different in each individual – this is the concept of prakrti in Ayurveda. Researches have revealed that Prakrti and gut microbiome have a major correlation. The extreme Pitta individuals, for example, had more butyrate producing microbes which might help protect them from inflammatory diseases. For maintaining the health of gut, dinacharya (daily regimen) and ritu charya (seasonal regimen) have been mentioned in Ayurveda.
Ayurveda has an elaborate discussion on Agni and its different types. Agni/ digestive power is responsible for the transformation of ahara into energy which is responsible for all the vital functions of the body. Imbalance of agni is responsible for majority of diseases. Correction of vitiated agni is the key feature of treatment.
Improving Gut health – Ayurvedic Way
Ritu charya (seasonal regimen) and Dinacharya (daily regimen) have been mentioned in Ayurveda to maintain the health of mind and body.
- Follow a consistent daily regimen – wake up around 6 in the morning and sleep at 10. Eat three healthy meals daily.
- Eat well with mindfulness – eat light, simple and easily digestable foods.
- Follow seasonal regimens and eat seasonal foods.
- Drink plenty of water daily. Drink a cup of warm water 20 to 30 minutes before meals.
- Buttermilk added with pinch of salt, curry leaves after food helps in digestion. Curd mixed with cumin seeds can be taken.
- Avoid over eating, take food only after proper digestion of previous food.
- Develop a habit of walking a small distance before intake of food, this increases digestive fire.
- Lemon juice mixed with grated ginger and mineral salt before food increases digestive fire.
- A tablespoon of aloe vera juice can be taken with a pinch of salt.
- Amla juice can be taken at morning.
- Intake of triphala with warm water causes a good gut cleanse and is very beneficial for a healthy gut.
- Panchakarma therapies can be done for a gut cleanse under the supervision of a doctor.
- Proper exercise
- Yoga, meditation and pranayama to reduce stress
Our gut will express gratitude by maintaining good health if you take proper care of it.
