GUT HEALTH
Why Food is a Critical Component for Healthy Living
Eating is an everyday function we often take for granted, although most of us have had memorable meals on a special occasion or at a favourite restaurant. However, most people rarely stop to think of the role that healthy nutrition plays in overall health maintenance and lifestyle performance. One question I am frequently asked is “what constitutes a healthy lifestyle?” The answer of course is made up of several components, but generally can be summarised in the following:
1. Personal health behaviours
2. Physical activity and exercise
3. Good nutrition
4. Optimal sleep
5. Social integration and connectivity
6. The environment in which we live and work
7. Lack of risk taking
8. Work-Life Harmony (I prefer the word harmony to “balance”)
We are all aware that Australia and the world globally has been undergoing an obesity crisis over recent decades. The link between obesity and poor health is well established and is associated with much more than simply being overweight – it is linked to heart disease, diabetes, some cancers, and lack of physical fitness. The type of fuel we provide our body determines how efficiently it performs. Can you imagine supplying a Formula 1 racing car with two stroke lawnmower fuel? You wouldn’t expect to get great performance in that circumstance. Similarly, our body requires appropriate high-octane fuel to perform at its’ best.
Unfortunately, we live in a world of fast food - full of preservatives, colouring, high salt and high sugar. Whilst this is often known as “convenience food”, it has also been shown to be a source of obesity, lethargy and poor performance in life. Most athletes are aware of the correct nutrition to obtain optimal performance in whatever sport they pursue. There is no reason why we shouldn’t be looking for optimal performance in our everyday life by using similar nutrition principles.
Structure of the Digestive Tract
Our digestive tract (GUT) is an extremely delicate and important organ system in our body. It is made up of multiple segments beginning with the mouth and oral cavity and finishing up with the large bowel and rectum. Along the way we have the oesophagus, duodenum, stomach, small bowel and large bowel, also known as the colon. It is supported by important organs such as the pancreas, gall bladder and liver. The gut averages 10 metres in length and contains millions of cells and multiple digestive enzymes to assist with the proper absorption of food. In addition, the gut contains over 500 varieties of bacteria (the gut microbiome) which are essential for body health and correct food absorption. The transit time of food through our digestive system varies between 24 and 72 hours depending on the nature of the food ingested and our normal microbiome system. There is also a system known as the “gut-brain axis” where the digestive system provides essential information to the brain in relation to our body’s function. For instance, the gut is involved in the production of a chemical hormone called serotonin, which is essential for our mental stability and is often referred to as the “happy hormone”.
So what role does Nutrition play in overall Health and Life Performance?
I have mentioned that the correct intake of fuel provides the body with optimal ingredients to provide us with a healthy gut environment and energy for our lifestyle. Over the years there has been many conflicting articles in relation to how an ideal diet should be structured relative to the percentage contribution of starchy foods (carbohydrates), fatty foods, protein and other components such as vitamins and minerals. Whilst different individuals probably require different components, there has been an inappropriate focus on excessive carbohydrate intake over the last few decades resulting in a contribution to the obesity crisis. Carbohydrates include foods such as bread, rice, pasta, potatoes and other starchy foods. Whilst there are healthy varieties of all these food groups, the world is full of high processed versions which contain hidden preservatives and can be higher in sugar and lower in fibre than the ideal types of carbohydrates we need for energy. Carbohydrates are the immediate source of glucose for energy in the body and are of course essential for our existence, but excessive carbohydrates will only be stored as useless fat unless they are consumed as a fuel.
In recent decades we have seen plate sizes and portion sizes increase dramatically, particularly in overseas countries such as the USA. This has resulted in the problem of “portion distortion” resulting in incresed kilojoule (calorie) intake, well above that needed for day to day maintenance. Products such as “triple cheese bacon burgers” with upsized sides of sugary soda drinks and salted chips have been a staple diet for many years in households. The advertising is particularly directed at young children and adolescents. We need to get back to the basics of healthy, organically grown fruit and vegetables to allow us to offset the damage caused by highly processed foods which contribute, not only to poor nutrition, but increase the risk of inflammation (see below).
Why is there Carbohydrate Confusion ?
As mentioned above carbohydrates are a group of foods including high energy, starchy foods, many of which also have what is known as a high glycaemic index – meaning that they produce a spike in the blood sugar (glucose level) which results in high insulin demand from the pancreas gland, followed by a “dump” of blood sugar level making us feel unsatisfied or lethargic. Bad carbohydrates, such as highly processed white bread, donuts, cakes, cookies, potato chips, and other “convenient snacks” are freely available and a cause for concern. There are healthy carbohydrates such as grains, vegetables, fruits, all of which have a low glycaemic index resulting in a gradual release of energy and are less likely to cause the lethargy associated with the rapid satisfaction achieved through poor carbohydrate intake. These also help to stabilise blood glucose levels and allows our pancreas to function more efficiently. This leads to more stable insulin levels and avoids the problem of insulin sensitivity, a common condition where the body does not respond well to changing blood sugar levels.
The GUT Microbiome
The gut lining is teaming with live organisms to assist with digestion – known as the GUT microbiome. It has been estimated that the human genome contains over 23,000 genes and hundreds of trillions of biomes. Biomes are present in many areas of the body including the oral cavity, respiratory system, skin, urinary tract, and gut. The microbes play an important role in the absorption of protein, starch, mucous, sugars and polysaccharides. What you eat plays a major role in the make-up of your gut microbiome. It has been clearly stated that “you are what you eat” and there is now emerging research in the ability to personalise your nutritional plan to optimise health and the behaviour of your gut microbiome. The ultimate goal might be for each individual to develop a “nutrition plan” that is best suited to their own genetics and metabolism.
Which Foods are Best ?
The best diet contains naturally produced foods, free from preservatives and heavy processing. The body has adapted over many thousands of years to being able to extract the best vitamins, minerals and nutrients from natural food supplied to it.
A supplement is generally only required when your natural diet is deficient in a particular component, e.g., vitamin D, calcium, iron etc.
It has also been recognised that there are certain foods that are particularly beneficial to different systems in our body. What might they be?
Food for Your Brain
In many ways the brain is the most important organ in the body (although the gut may disagree with that). Optimal brain function obviously improves our mental performance, cognitive skills and protecting our brain means there is less chance of developing some of the common disorders such as dementia, Parkinson’s or Alzheimer’s disease. The foods that are particularly beneficial to assist in brain health include:
· Fatty fish – salmon, sword fish, cold water fish – all high in omega 3 oils
· Blueberries
· Broccoli
· Turmeric – curcumin
· Coffee
· Eggs
· Pumpkin seeds
· Dark chocolate
· Oranges
· Nuts
· Green tea
Food for Your Heart
Clearly the heart is also a very important organ in the body. Heart health depends on several components including exercise, good blood supply and factors that are beneficial to heart muscle. Foods that have been associated with a healthy heart include:
· Green leafy vegetables
· Whole grains
· Berries
· Avocado
· Fatty fish (see above)
· Walnuts
· Beans
· Dark chocolate
· Tomatoes
· Garlic
· Olive oil (extra virgin)
· Green tea
Foods to Boost the Immune System
Immunity is such an important part of our defence again infection. This has been particularly brought to bear since 2020 with the Covid 19 pandemic, which has ravaged the world and affected so much of the world economy as well as causing tragic deaths in so many individuals. The ability to fight infection is associated with a highly functioning immune system. People who exercise regularly boost their immune system, but there are also certain foods that have been associated with enhancing the body’s immune response. These include:
· Citrus fruits
· Red peppers
· Broccoli
· Garlic
· Ginger
· Spinach
· Yogurt
· Almonds
· Sunflower seeds
· Turmeric
· Green tea
· Papaya
· Kiwi fruit
· Poultry
· Shellfish – lobster, oysters
Foods to Fight Inflammation
Inflammation is traditionally associated with conditions such as a painful joint or surface lesions where pain, redness and the angry appearance of the tissue are all associated with the inflammation process. However, in recent decades there has been an extensive amount of research looking at the role that general body inflammation plays in ill health. This form of inflammation is often invisible on the surface but has major impact on overall body health. Generalised inflammation has been associated with heart disease, diabetes, stroke, certain cancers as well as aggravating underlying orthopaedic and musculoskeletal diseases, e.g. rheumatoid arthritis.
Whilst there has been a longstanding debate about the role of certain dietary foods in promoting inflammation, current research would suggest that there are certain foods which are extremely important in helping the body to minimise inflammation tendencies. These include:
· Green leafy vegetables
· Fatty fish
· Olive oil
· Tomatoes
· Nuts
· Citrus fruits
· Berries – strawberries, blueberries
It is also critical to avoid processed foods as these promote inflammation in many individuals. Processed foods often contain nitrates, tartrate, salt, preservatives and hidden sugars which can be disguised as many different names. In many processed convenience foods, the hidden sugar is often labelled as corn syrup, dextrose, fructose, rice syrup etc. Be wary of these highly processed ingredients when choosing foods to minimise inflammation tendency.High inflammation levels in our system are now acknowledged as a cause of more rapid aging of our bodies. The new term “inflammaging” is an apt term to describe the adverse outcome.
As someone who grew up in my early years on a rural property, I had the advantage of eating foods that were pretty much grown in our own garden. Fresh vegetables and fruit together with protein such as beef, chicken, rabbit, and duck were all staple parts of my everyday diet as a youngster and young athlete. My grandmother used to have a saying that “if I didn’t grow it, pick it or shoot it, it must be processed.”! She was probably right in most circumstances given the highly mass-produced foods that are available now at so many of our supermarkets. There is no short cut to healthy nutrition. It cannot be obtained through taking a pill or supplement from a health food store. Choosing healthy foods from a range of colourful fruits and vegetables will ensure that you obtain the natural ingredients ensuring your gut microbiome functions at maximal performance.
FLUID INTAKE & HYDRATION
Those who know me well will wonder why I have not written much about the value of fluid intake. Clearly the body needs good hydration and can lose up to 2 to 3 litres per day through natural sweating, evaporation, and bowel fluid loss. A healthy intake of water of over 2 litres per day will keep the body hydrated and provide the cells with the metabolism they require to function at their best. Nevertheless, wine has been touted as a potential health supplement (believe it or not). Red wine contains resveratrol, an antioxidant in the form of polyphenols which has been shown to be intrinsically beneficial in assisting repair of damaged body cells from free radical metabolic reactions. Polyphenols also enhance the body’s ability to resist inflammation, which is critical in offsetting many of the well-known disorders discussed above. I am planning another separate article on the importance of hydration, including the health value of wine. Stay tuned!
Summary
It is important that we look after our gut and gut microbiome. A varied diet of healthy, vegetables, fruit and lean protein together with adequate fluid intake and exercise is easy to achieve. This will assist in providing you with the ideal programme to maximise your energy needs and promote healthy living together with anti-aging processes.
Finally, it is okay to have an occasional “treat” day where you might stray from the advice above, (we are all human!!) but be aware there is a price to pay, and you need to make up for it at other times with the majority of your diet following nutritional guidelines for a healthy gut.
Dr Peter Larkins
March 2022