ಪ್ರತಿಭಾ ದಿನಾಚರಣೆ "ಕಲರವ - 2024" : ಬದುಕಿನ ಉತ್ತಮ ಅಂಶಗಳು ಸ್ಫೂರ್ತಿಯಾಗಬೇಕು – ಪಟ್ ಪಟ್ ಪಟಾಕಿ ಶೃತಿ

 By-Dr. Sanjana Premlal, Consultant - Nutritionist, Kinder Hospital, Bangalore

Obesity, a prevalent global issue, not only impacts physical appearance but also significantly affects overall health and well-being. Obesity is an excessive accumulation of body fat, typically measured by BMI, it poses risks such as heart disease, diabetes, and certain cancers. Gut health is integral to digestive wellness. it involves maintaining a balanced ecosystem of bacteria, enzymes, and microorganisms in the gastrointestinal tract. A healthy gut ensures optimal digestion, nutrient absorption, immune function, and even psychological health.

The relationship between gut health and weight is important for holistic wellness. Because imbalances in gut microbiota can lead to weight gain and digestive discomfort, and also hinder weight management efforts. For optimum weight loss we require recognizing the role of gut health in digestion, nutrient absorption, appetite regulation, inflammation, metabolism, hormone balance etc. A balanced gut microbiome supports efficient digestion, appetite control, inflammation reduction, and metabolic regulation, all crucial for effective weight management.

Disruptions in gut bacteria, arise from poor dietary choices, over use of medication and stress, can contribute to weight gain and obesity. By focusing below mentioned strategies, individuals can promote gut health and work towards achieving a healthy weight and overall well-being.

DOS FOR GUT HEALTH

Diversify your plant-based diet: Include plenty of fruits, vegetables, nuts, seeds, and whole grains, which are rich in antioxidants and fiber, supporting a diverse gut microbiome.

Consume prebiotics and probiotics: Incorporate foods like jerusalem artichokes, asparagus, and fermented foods such as kimchi and sauerkraut to promote the growth of beneficial gut bacteria.

Stay hydrated: Drinking enough water throughout the day aids digestion, prevents constipation, and supports the health of the gut lining.

Chew your food mindfully: Take your time to chew thoroughly, allowing for better digestion and nutrient absorption, and reducing digestive discomfort.

Prioritize quality sleep: Quality sleep is crucial for hormone balance and gut health, so aim for consistent and restorative sleep each night.

Stay active: Regular physical activity promotes gut motility and overall gut health, so incorporate daily movement into your routine.

Cook with healthy oils: Use oils like extra virgin olive oil and coconut oil, rich in antioxidants and anti-inflammatory properties, to support gut health.

Allow time between meals: Aim to wait 3-4 hours between meals or snacks to support the natural digestive process and prevent issues like bloating and constipation.

Manage stress: Practice stress management techniques such as deep breathing, meditation, or yoga to reduce stress levels and support gut health.

DON'TS FOR GUT HEALTH

Eating the same foods daily: Lack of variety can lead to a less diverse gut microbiome and potential nutrient deficiencies. Try incorporating new fruits, vegetables, nuts, and grains regularly to nourish your gut.

Relying on processed foods: A diet high in processed foods can be inflammatory and lacking in essential nutrients needed for gut health. Opt for fresh produce, nuts, seeds, legumes, and quality protein sources instead.

Eating on the go: Rushed eating can disrupt digestion. Take time to chew your food properly and be mindful of your hunger and fullness cues, even when eating on the go.

Avoiding artificial sweeteners: Artificial sweeteners may disrupt the gut microbiome. Opt for naturally flavored drinks or add fresh fruit to water for a healthier option.

Limiting inflammatory oils: Reduce consumption of oils like canola, peanut, and sunflower, as they can be inflammatory. Focus on whole, unprocessed plant-based foods for better gut health.

Neglecting physical and mental health: Prioritize your well-being, as both physical and mental health play a role in gut healing. Take time for exercise, stress management, and self-care to support overall gut health.

In the effort to overcome obesity, enhancing gut health stands out as a valuable strategy that works alongside traditional methods such as diet and exercise. Through dietary adjustments, mindful eating habits, consistent physical activity, sufficient sleep, stress management, and hydration, individuals can cultivate a flourishing gut microbiome that supports weight control and overall health. Embracing these practices empowers individuals to proactively pursue a healthier weight and improved well-being. It's important to recognize that even minor adjustments can yield substantial enhancements in gut health and long-lasting success in managing weight.

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