Gut health optimization -
These may include Type 2 Diabetes, Inflammatory Bowel Disease, Cardiovascular Diseases, and even Colorectal Cancers.
The Gut Microbiome includes all the different genomes of microorganisms that live in the gut. These have been studied in the past using different methods — the most common of which is to isolate and culture each specie.
Another method that may be used is known as Metagenomics which is associated with the reconstruction of microorganisms from a stool sample. The Microbiomes in the gut has several important functions.
These include protection from infection-causing substances and pathogens and ensuring continuous differentiation and regeneration of the colonocytes already present in the gut.
It does this by producing sufficient energy for the colonocytes by ensuring the fermentation of carbohydrates from the diet to produce short-chain fatty acids. The microbiota also has the ability to produce different vitamins and amino acids in the gut, along with promoting regular fat metabolism.
An example of this is the anti-inflammatory ability of the Microbiome, as it is able to inhibit the deacetylation of histones and regulate T cell's function. Numerous studies have proven diet to be a primary factor maintaining and promoting the diversity of Gut Microbiota — in turn ensuring the resilience of the human gut.
Changes in diet can lead to changes in the type and functionality of the gut microbiota rapidly. This has sparked an interest in the association between diet, microorganisms in the gut, and host health over the past few years, leading to an increasing number of clinical trials being conducted.
Moreover, different diets like Western Diets, Mediterranean diets, and vegan diets have been studied carefully and how each of these is able to affect the diversity and composition of the microorganism found in the gut. The Western Diet, which is primarily based on saturated fats, salt, sugar, and low fibers, is opted by the majority of the population in the fast-paced world that we live in today.
These carbohydrates present in such a diet are also known as Microbiota accessible carbohydrates, which are able to alter the Gut Microbiota not only structurally but functionally as well. There are several ways to improve gut health.
However, the ones which are proven to be effective by science include regular exercise, a high fiber diet, and smoking cessation. Regular exercise is promoted by health experts all over the world for its ability to not only regulate one's weight and metabolic activity but also prevent the incidence of conditions like diabetes by improving insulin sensitivity.
However, recent studies have shown that exercise may also be able to alter the intestinal microbiota and improve gut health.
One such study conducted on animal subjects who were made to undergo five weeks of regular exercise training showed an increased production of short fatty acids chains — which is a fermentation product of dietary fibers by bacteria in the gut.
This also leads to an increase in the number of the therapeutic bacteria responsible for this known as. The increase in this bacteria is associated with the proliferation of epithelial cells in the gut, regulation of the immune system and gene expression, and the promotion of the integrity of the gut barrier.
A high fiber diet which is accompanied by high water intake is often recommended for the maintenance of gut health. Moreover, foods that are high in proteins and low in saturated and Trans fat are also recommended for the prevention of gut disorders and dysbiosis.
These diets may include vegan diets, which are usually high in fibers, and high proportions of plant-based foods which are fermented by the gut microorganism.
When introduced to the gut, these microorganisms convert nutrients into metabolites that can be used to regulate many processes within the body. Probiotic foods are fermented foods like yogurt, kefir, sauerkraut, kimchi, kombucha, some pickles, and tempeh.
To take a deeper dive into probiotic foods, supplements, and specific strains to look for, check out this blog. InsideTracker can recommend specific probiotic foods and strains that are best suited to support gut health. Eat fruits with dietary polyphenols to decrease inflammatory markers like hsCRP.
Multiple studies of specific foods, nutrients, and supplements have explored the potential for each to improve both inflammation markers and gut integrity.
InsideTracker users who select the Gut Health Goal can get personalized recommendations based on all of these relationships. Much like probiotics, dietary polyphenols can also improve inflammatory markers like hsCRP. Dietary polyphenols are phytochemicals found in plant foods.
They can reduce inflammation and oxidative stress by preventing the growth of harmful bacteria's growth while supporting the growth of good strains, resulting in beneficial byproducts that nourish the gut's lining.
There are a multitude of InsideTracker recommendations regarding polyphenol-rich foods and supplements that support gut health. Stress can negatively affect your gut microbiome. Monitoring cortisol can help. Due to their relation to gut health, sleep and stress-related recommendations are common in the InsideTracker Gut Health Goal.
During periods of stress, you release the hormone cortisol, which signals the diversion of energy away from digestion and other processes that would be non-essential in a fight-or-flight situation to favor those that could be potentially life-saving. As a result, energy allocated towards digestion takes a back seat, leaving food undigested in your stomach.
Focus on getting adequate, quality sleep. Adequate sleep is also very important for a healthy gut microbiome. The microbiome has a circadian rhythm of its own; gut microbes oscillate in abundance and activity during the day and night.
Sleep deprivation is associated with unfavorable changes in gut microbiome composition. Getting hours of sleep per night is associated with an optimized gut.
sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra. Optimize Your Microbiome with the New InsideTracker Gut Health Goal By Michelle Darian, MS, MPH, RD , July 15, What is the gut microbiome?
The gut microbiome refers to the community of organisms living in our gastrointestinal GI tract, housed in the large intestine, specifically the colon.
Balancing and enriching the microorganisms that live within the digestive system is critical for physical performance, mental health, immunity, and more. More on this topic. Manage Your Mind with These Three Strategies from Dr.
Caroline Leaf By Michelle Darian, MS, MPH, RD , April 21, Chasing Your Big, Wild, Audacious Goals: A Letter from Olympian Shalane Flanagan By Shalane Flanagan , April 9, Slowing Down to Speed Up: Olympian Tianna Bartoletta's Bedtime Routine for Improved Performance By Tianna Bartoletta , April 5,
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