Did you know 80 per cent of your immunity resides in your gut? And that your gut is also called the second brain? Known as the enteric nervous system (ENS), this extensive network of neurons lines your gastrointestinal tract and cross-talks with your brain all the time. It seems your “gut feeling” is for real and so is stress induced eating. Your gut health influences every aspect of your health, whether it is your brain health, digestive health, mood, emotions, mental well-being or immunity. In a healthy gut, there is a ideal balance between the good and bad microbes that collectively form your gut microbiome. In addition, diversity of microbes also plays an important role in your gut health. A rich and diverse community of microbiome, where different types of microorganisms coexist in your gastrointestinal tract in a symbiotic relationship, make you healthy and help you live better.
An imbalance in the gut bacteria (gut dysbiosis) and low microbial diversity can cause a host of symptoms and conditions such as absorption issues, diarrhoea, constipation, bloating, allergies, obesity and poor immunity. Gut dysbiosis also causes leaky gut syndrome that triggers inflammation and disease in the body. A leaky gut can trigger or aggravate autoimmune diseases such as celiac disease and inflammatory bowel disease.
1. Eat fresh fruits, vegetables and whole grains: Diet plays a major role in determining the gut microbial composition and diversity. Studies show that eating a diet rich in fresh fruits, vegetables and grains improves gut health and diversity. These fibre-rich foods promote the growth of healthy and helpful bacteria in the gut. [1]
2. Add probiotics and prebiotics to your diet: Fermented foods such as kimchi, yoghurt, kefir and kombucha are a good source of probiotics (live bacteria that are good for gut health). A diet rich in fermented foods boosts gut microbiome diversity, reduces inflammation and improves immune responses. [2] But stay away from flavoured yoghurts that are loaded with sugar and preservatives. While probiotic foods and supplements improve gut health, prebiotics provide nutrition to healthy bacteria in the gut. Banana, leeks, onion and asparagus contain prebiotics.
3. Cut down on sugar: Processed food is loaded with sugar, artificial colours and other chemicals that disrupt the balance between good and bad bacteria and reduce microbial diversity.
4. Live a healthy lifestyle: In addition to eating right and avoiding processed food, it is important to exercise, sleep well and manage stress to improve your gut health. All these aspects are tightly connected to your gut health. Eat smaller meals, chew your food and drink plenty of water.
5. Avoid taking antibiotics unless absolutely required: Don’t take antibiotics if you have a viral infection. These drugs destroy both good and bad bacteria, depleting healthy bacteria and reducing microbial diversity in your gut.
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Vitamin C, mostly known for its role in boosting immunity, is an extremely important nutrient for bone health too. It not only keeps your bones healthy, it also reduces and improves symptoms in osteoarthritis and reduces the risk of osteoporosis and fractures as we age.
What makes vitamin C good for your bones? Vitamin C is an essential cofactor for the enzymes required for making collagen, a fibrous protein that is an important component of all your connective tissues. It also helps repair damaged collagen fibres. Collagen is an abundant protein found everywhere in the body, in your skin, bones, joints, muscles, cartilage, blood vessels and even cornea of the eye. It is the major building block of your bones, improves bone mineral density and keeps them strong.
Additionally, vitamin C is a powerful antioxidant and scavenges free radicals that damage bone tissues. It reduces inflammation, a prominent feature in arthritis. Due to its antioxidant and anti-inflammatory properties, vitamin C is critically useful in reducing painful symptoms in people with knee osteoarthritis (OA). [1] Other studies show that Vitamin C supplements may help maintain bone mineral density and reduce the risk of fractures in postmenopausal women [2]. Reduced production of hormones, such as estrogen, adversely affects the health of bones in postmenopausal women, increasing the risk of osteoporosis. It is a condition where bones become weak, brittle and prone to fractures.
Vitamin C deficiency interferes with how your body produces healthy collagen and affects important processes such as tissue repair and wound healing. Its role in collagen synthesis, reducing oxidative damage (by scavenging free radicals) and controlling inflammation is what makes vitamin C good for your heart health too. Chronic Vitamin C deficiency can increase the risk of heart disease as vitamin C keeps arteries flexible, protects the inner lining of the arteries (endothelium) and helps maintain blood pressure.
Your body can't make vitamin C on its own. Consuming a lot of fresh fruits and fresh vegetables is a great way to get a good dose of vitamin C, but if you smoke, eat a lot of junk food or suffer from stress and chronic health conditions, or consume coffee frequently you might want to consider taking vitamin C supplements. Infections, stress and smoking rob your body of important antioxidants including vitamin c and minerals like magnesium. Considering how important Vitamin C is for your skin, muscles, bones and immunity, low levels can cause slower healing of wounds, rough skin, premature skin ageing, excessive fatigue, weak bones, joint pain and poor immunity. It can also lead to anaemia, as vitamin C is required for iron absorption and production of red blood cells. Vitamin C deficiency can also cause depression and irritability.
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