On 29 Jun, 2024, Seniors Today hosted their weekly Health Live Webinar with Dr Ronak Rajesh Tate, a Senior Gastroenterologist, who spoke on and answered questions about Managing Gut Health in Monsoon.
Dr Ronak Rajesh Tate, Consultant Gastroenterology, Fortis Hiranandani Hospital Vashi. Attached with Hiranandani Hospital, Vashi, a Fortis Network Hospital, Dr Ronak Rajesh Tate is a highly qualified gastroenterologist. He completed his MBBS from RCSM GMC Kolhapur, followed by DNB and DrNB from other prestigious institutions in the country. Multilingual, Dr Ronak speaks English, Hindi, Marathi, and Gujarati. He has also written extensively in his field and has published numerous journals.
With the onset of monsoon, monsoon related diseases are also on the rise. Diseases like dengue, malaria, gastroenteritis.
The number of cases increase every year because the population increases; ie it is a proportional increase to the population.
Hippocrates, the Father of Medicine, said “all diseases begin in the gut”, which is why it is important to know about gut diseases and gut health.
Gut is your gastrointestinal system, which begins in your oral cavity, and includes the oesophagus (food pipe), stomach, intestines, upto the anal cavity.
Your gut digests and absorbs nutrients from the food you take and excretes waste.
Gut health simply means a healthy gut microbiome.
Around 200 different species of bacteria, viruses and fungi live in your intestines and it is these microorganisms that constitute your gut microbiome.
It is these microbes that help to break down the food you consume, turning it into nutrients your body can use.
Some microorganisms are harmful to our health but many are beneficial and necessary for the functioning of a healthy body.
The gut is also known as the second brain of the human body.
The gut and brain are interconnected with each other. Which is why if there is a problem in the brain, for example your mental health is not good, you are undergoing stress, anxiety- it has physiological consequences such as:
- It affects the gut motility
- It affects the normal functioning of the gut
This can result in symptoms such as
- Constipation
- Abdominal pain
Vice versa is also true, which means if the enteric nervous system of the gut produces neurotransmitters such as serotonin and its metabolites, it can impact the individuals mental health and cause stress, anxiety and depression.
Your gut microbes can affected by multiple reasons, which include:
- Birth mode- Whether you were born via normal vaginal delivery or Cesarean Section
- Environment that you live in
- Drugs that you consume- if you consume antibiotics on the regular, you are at a risk of hampering with your normal gut flora
- Age
- Comorbidites
- Physical activity
- Diet that you consume
- Whether you were breastfed or bottle fed as a baby
These factors can be divided into modifiable and non- modifiable factors.
Modifiable factors include:
- Stress
- Lack of sleep
- Lack of physical activity
- Eating ultra processed foods
- Smoking
- Alcohol
- Antibiotics
Non modifiable factors include:
- Environment
- Age
- Mode of birth
- Breast fed or bottle fed as a baby
- Family history
There is a link between the gut microbiome and our overall health.
A poor gut microbiome can affect all the systems in our body and cause varied problems. It can cause the following diseases:
– In the brain it can cause mania, bipolar disorders, depression, anxiety
- Neurodegenerative diseases such as Parkinson’s and dementia
– It can also cause thyroid disorders
- It can also cause heart conditions such as heart attacks
- Kidney diseases such as kidney stones
- Liver diseases
- Multiple skin conditions and skin allergies
- Gastrointestinal disorders such as irritable bowel syndrome, intolerance to certain food items
- Sexual dysfunction
- Rheumatoid arthritis
- Autoimmune disorders
- Various allergies
- Asthma
Signs of an unhealthy gut:
- Gut issues- routine/ chronic constipation/ diarrhoea
- Weight gain and obesity
- Heartburn
- Food allergies and sensitivities
- Yeast infection
- Sugar cravings
- Skin issues
- Bad breath
- Chronic fatigue syndrome
- Mental health issues
- Autoimmune conditions
The rains are here, but with the respite from the heat, the pleasant weather also brings with it a higher risk of allergy, digestive issues, and water borne diseases all of this due to the increase in the humidity levels.
The rise in water vapour is a good medium for growth of bacteria, fungi and viruses which leads to poor gut health.
The humidity during the monsoon weather makes our entire digestive system sluggish, leading to:
- Bloating
- Indigestion- acid reflux and heartburn
- Diarrhoea- leading to dehydration due to excessive water loss
- Constipation
- Reduced appetite
- Increased sensitivity causing multiple skin rashes/ other conditions
Do’s of monsoon diet:
- Prefer seasonal fruits. Since non season fruits are ripened through artificial techniques
- Eat steamed salads instead of raw vegetables.
- Wash the vegetables thoroughly before steaming. Improper washing can lead to a plethora of bacterial and viral infections.
- Add desi Indian drinks such as aam panna, sattu, chas in your diet. Refrain from consuming sodas and cold drinks.
- Include herbal teas in your diet. Green teas are a rich source for antioxidants that are required for repair of skin, hair and other body cells.
- Stay hydrated. It is essential for good digestion.
- Eat warm and light meals. Incorporate foods that are easy to digest such as soups, stews, steamed vegetables and whole grains.
- Include ginger, garlic and turmeric in your diet. These spices are anti-inflammatory and have prebiotic properties.
- Consume fibre rich foods. These help in maintaining regular bowel movements.
- Add fermented food items in your diet such as yogurt, dahi, chas.
- Manage your stress- try incorporating stress reducing activities such as meditation, deep breathing exercises or indulging in hobbies to maintain your stress levels.
- Engage in regular physical activity.
- Maintain proper general hygiene.
- Practice mindful eating. Avoid distractions while consuming food such as screens, TVs, etc.
Don’ts of monsoon diet
- Strictly avoid outside food and meals
- Avoid high oil content as they interfere with the normal functioning of your digestive system, it might also slow down the movement of the digestive organs and delay gastric emptying. This can further cause heartburn and bloating.
- Avoid salty food items
- Limit your intake of caffeinated drinks. Too much of these drinks can cause dehydration.
- Avoid seafood in rainy season
- Most importantly, avoid contaminated water. Avoid ice from non distilled water. Contaminated food water can spread a variety of infections including Hep A and E viruses.
When you gut heals, you can feel:
- Better and brighter moods
- Reduction in the inflammation and pains in your body
- Boosted immune system
- Higher energy levels
- Better cognitive function
- Less anxiety and depression
- Less food sensitivity
- Better skin
