The importance of gut health and ways to support it

Gut health is a hot topic of conversation these days, and for good reason! Research shows that taking care of your gut’s microbiome is important, as the balance of gut bacteria helps support different functions in your body, such as; your mood, immune function  and healthy digestion – your overall well-being in other words. 

Digestive challenges are common and can be uncomfortable, and there are many factors, including the foods you eat, that impact the type and balance of your gut flora. But, the good news is that our gut health can be supported by achievable diet and lifestyle habits. What we aim for first and foremost is diversity and variety, that is a key factor in producing a healthy gut and supporting overall health. Essentially, aiming for the right balance of tiny bacteria and other microbes in your digestive tract. 

 

 

Our digestive health is an important part of our overall health and wellbeing through all stages of our lives, and developing an understanding of its function is an important part in helping us all to take better care of it. Here are some of the core functions:

Digestion and Absorption:

Our body needs fuel for energy, growth, recovery and repair. Our digestive system breaks down the food we eat into nutrients and fluids, providing essential energy for our bodies. This complex process involves multiple organs working in harmony to ensure we absorb vitamins, minerals, and other vital nutrients that keep us healthy and energized by fueling and maintaining your body. We often think that digestion takes place in the stomach. But what is actually interesting is that the digestion process starts in our mouth.

Immune Defence:

Did you know that 70-80% of our immune system is located in the gut? A healthy gut microbiome tends to include a diversity of beneficial bacteria that are crucial for a strong immune system, helping to fend off infections and maintain overall health.

The Gut-Brain Axis:

The gut is often referred to as the “second brain” because of its close connection with the nervous system. The gut and brain are most importantly connected by the vagus nerve. Stimulating the vagus nerve by e.g. deep breaths supports your digestion. This gut-brain axis plays a significant role in our mood, mental health, and overall well-being. The interactions between our gut and brain affect how we feel and function every day.

Gut and Mood:

Our microbiome produces many neurotransmitters that regulate our mental wellbeing.

Serotonin, our happy hormone, is known for regulating not only our mood but also sleep, appetite, memory and so on. Out gut bacteria produce about 90 % of the serotonin (your happy hormone) is produced in your gut. A healthy gut with a balanced and healthy diversity of microbes will support serotonin production. 50% of our dopamine, the hormone that helps us in feeling focused and gives us feelings of pleasure is also produced in our gut.

Maintaining these functions is most importantly supported by our diet, and in particular maintaining a healthy gut microbiome.

 

Understanding some of the key functions, and the complexity, how can we engage children in this topic in an engaging and impactful way?

Well, Vegemi is our very own stomach bacteria character, and the perfect companion for children’s first connection to, and education about, the digestive system. Vegemi’s superpowers are ignited in the digestive system and include all of the key functions of the digestive system. 

For example, the superpower of a peaceful stomach focuses children’s understanding on digestion and absorption and the superpower of invincible immunity focuses children’s understanding on the gut microbiome and immunity relationship. Much more is also included in our educational models to connect children’s understanding of their physical and emotional wellbeing with the foods they eat! 

The wonders that are found for children serve to inspire and build a healthy digestive future for all! 

 

 

Tips to improve your gut health (for kids and adults alike!):

• mindful eating – start your meal with a couple of deep breaths. Remember to chew your food and eat slowly to support your digestive tract. 
• eat your power fibres and polyphenols (plant based foods are a great option!)
• drink enough water
• don’t forget your pro- and prebiotics. Probiotics can be found in fermented veggies, kefir, and yogurt. Prebiotics on the other hand are foods that feed you healthy bacteria, e.g. green bananas, onion, cooked and cooled potatoes.
• manage your stress, stress hormones have a direct affect on your gut health. Try to do something joyful and relaxing every day, even for a couple of  minutes. It can be 5 deep breaths to calm down your nervous system.

 

One of the most important messages is that eating a wide variety of plant foods is the best way to improve your gut health. But keep in mind that, if your body isn’t used to fiber rich foods like veggies, legumes, fruits  it’s a good idea to build them up slowly.