Issue 140 | Gut Health

I S S U E 1 4 0 | G U T H E A LT H

A healthy outside starts from the inside

HOW DOES THE GUT AFFECT THE BRAIN? PG 24

5

SIGNS OF AN

UNHEALTHY

GUT

PG 40

A healthy outside starts from the inside.

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DR. DREW WANTS YOU TO

COME EXPERIENCE

TODAY!

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A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh.

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CONT 08 13 18 24 Why Diets Don’t Work for Everyone

Foods to Improve Gut Health

The Benefits of Probiotics

How Does the Gut Affect the Brain?

ENTS 33 40 46 What You Drink Impacts Your Gut Health

5 Signs of an Unhealthy Gut

A Plant-Based Diet Could Improve Urological Health in Men

WORDS BY LOUISA EMHOF

W

eight loss for health or aesthetic

reasons

is

a

common goal for many of us. In fact, over a third of Americans are on a diet at any given time. But, have

you ever experienced getting on some popular diet,

working hard and seeing short-term results only to be disappointed when you gain the weight back?

Unfortunately, it turns out that this pattern is a common

occurrence among people today. One study found that 95% of people who lose weight on diets gain the weight back within one to five years when they return to their everyday lifestyles. So what makes diets so ineffective?

8

Short-Term Focus vs. LongTerm Results

Diets typically have short time frames. They are often

30-day, 21-day or 4-week ordeals that you struggle through to get the short-term results. Food regimens tend to be so popular because they have the quick results they promise when appropriately followed.

Setting restrictions on certain foods or labeling them “good” and “bad” has serious consequences. For example, making certain foods unavailable makes us hyper aware and hypersensitive to them, leading to overindulging on these restricted items as

However, diets are predictors of later weight gain.

soon as they are available to us again.

Because diets are designed to get those quick

When dieting calls for you to cut out food without a medical

and exciting results, they are not well-suited to incorporating healthy lifestyle changes into your dayto-day life. They often take a lot of energy and focus on trying and following for a short period. It may be wiser to take this energy and focus it on developing a healthy and balanced lifestyle surrounding food.

Taking the Joy Out of Eating and Setting Restrictions

One of the biggest issues with diets is that they often

necessity, it is causing more harm than good. Instead, try focusing on balance and allowing yourself to eat all foods in moderation. When some food isn’t entirely off-limits, it won’t have the “forbidden fruit” appeal. In addition, permitting yourself to eat all foods will help you avoid overindulgence and the potential accompanying guilt.

Setting restrictions on certain foods or labeling them ‘good’ and ‘bad’ has serious consequences.

Diets Are OneSize-Fits-All, But They Don’t Fit Diets are made to appeal to a broad range of people, so they are not personalized to your individual

require you to set limits

body, nutritional and emotional

on certain foods or make

needs or genetic predisposition.

caloric restrictions. This can strip the joyful and social

Increasing evidence shows that genetic predisposition

aspects of food from your life. Food can be so much

is relevant to your ability to lose weight. Diets cannot

more than simple nourishment. For many people,

account for differences between people or any unique

food represents good times with family and friends,

challenges individuals face on their weight loss journey.

developing cooking skills and carrying on tradition and culture. Viewing food as something avoidable diminishes all of these positive qualities in pursuing unassured weight loss.

Top Doctor Magazine / Issue 140 / 9

One lifestyle approach to eating and moving that does not have the drawbacks of dieting is called Intuitive Eating. This lifestyle is built on a set of 10 principles, including honoring your body’s hunger and fullness cues and rejecting diet culture.

Recently, there has been a push towards the Health At

The diet culture that we live in labels foods as “good”

Every Size (HAES) movement, which focuses on health

and “bad” and makes us feel guilty for eating certain

measures other than the scale. Unlike diets, this approach

foods. But Intuitive Eating is all for listening to and

to weight and health allows individuals to pursue health

trusting your body to communicate its needs. It has a

regardless of their starting point. In addition, shifting

long-term focus on health rather than the short-term

focus from a scale-centric view of health to other

focus and fleeting weight loss results of dieting.

determining factors like heart health, cholesterol levels and activity level allows for an inclusive, one-size-fits-all approach to food and exercise.

A Parting Reminder

Eating and exercising are integral parts of overall health.

Health-Minded Alternative to Dieting

Although promising short-term, the results brought by

Maintaining a healthy and balanced diet and regularly

why diets don’t work for every person and shown why

If diets don’t work for everyone, what’s the answer? moving your body are integral to good health and preventative healthcare. One lifestyle approach to

eating and moving that does not have the drawbacks of dieting is called Intuitive Eating. This lifestyle is built on a set of 10 principles, including honoring your body’s

diets don’t last and often lead to an unhealthy cycle of gaining and losing weight.

Hopefully, this guide has cleared up some of the reasons Intuitive Eating may be an adequate alternative. If you’re looking for some more personalized recommendations on diet and your health, be sure to consult with a registered dietitian or your primary healthcare provider.

hunger and fullness cues and rejecting diet culture.

The aspects of dieting that make it ineffectual, the restricting and short-term focus, for example, are not present in Intuitive Eating. This approach is about considering what your body needs to be nourished and making peace with food.

Top Doctor Magazine / Issue 140 / 11

WORDS BY ADREANA MENDEZ

ut Healt

oods to Improv

Your gut contains about 70% % of your immune system.

I

t is vital to keep your gut healthy. Your gut is an integral part of your digestion because it releases vitamins, and the good bacteria produced in your gut prevents harmful bacteria from forming in your body. In fact, your gut contains about 70% of your immune system. Since the foods you

eat have a massive impact on the bacteria produced in your gut, you must eat foods that create the good bacteria necessary for digestion.

What Are the Benefits to a Healthy Gut? Since your gut is an integral part of your overall health, it’s essential to keep it in good shape! Your food is broken down in your gut, making it possible to filter through the bloodstream and provide nutrients to your body.

Studies show that maintaining your gut health allows your nervous system to operate better. A healthy gut is beneficial to your overall health since it produces the bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. The best way to maintain your gut is to eat various foods, including vegetables, fruits, whole grains and legumes.

What Foods Should I Eat to Improve My Gut Health?

In order to increase your gut health, you want to eat foods rich in fiber and bifidobacteria, which are bacteria that prevent harmful bacterial growth in your gut. Below is a list of foods you should eat to keep your gut healthy!

Top Doctor Magazine / Issue 140 / 13

vegetables Vegetables like leafy greens, spinach and kale are fibrous and full of vitamin K and folate.

Studies show that leafy greens even contain sugar that fuels healthy bacterial growth. So the more fiber you eat, the stronger your gut microbiome is.

yogurt & other probiotics Probiotics produce healthy bacteria in your gut and decrease the number of unhealthy bacteria produced. Some probiotics to eat include Kimchi (fermented vegetables), Kombucha (a fermented tea drink), and Sauerkraut (fermented cabbage).

Studies show that yogurt consumption can improve intestinal bacteria and decrease symptoms of lactose intolerance. People who consume yogurt have fewer Enterobacteriaceae, a type of bacteria associated with inflammation and several chronic conditions. As a side note, try to purchase probiotics that indicate active cultures. These probiotics have living bacteria that can be added to the community of living microbes already in your gut.

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whole grains The consumption of grains such as whole wheat, barley and rye provides various benefits, in the shape of fiber, good bacteria and inflammation reduction.

Whole grains contain carbs like beta-glucan that are not absorbed in the small intestine and instead promote the growth of beneficial bacteria in the gut.

The good bacteria being produced include Bifidobacteria, lactobacilli, and Bacteroidetes in humans, which aid in digestion and overall health. Studies show that whole grains also increase feelings of fullness and reduce inflammation and certain risk factors for heart disease.

However, whole grains can be harmful to some people due to the gluten found in these products. Make sure to consult your doctor if you feel negative impacts from whole grains.

low-fructose fruit Low-fructose fruits like citrus fruits and berries reduce gas and bloating. Bananas are another low-fructose fruit that is fiber-rich and contains inulin, a starchy substance that stimulates the growth of good bacteria in the gut. The lower the fructose, the better!

Top Doctor Magazine / Issue 140 / 15

Impacts of an Unhealthy Gut There are many noticeable symptoms of an unhealthy gut, including digestive problems such as abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting.

These often uncomfortable and worrisome issues warrant further investigation. Talk to your doctor if you notice these symptoms increasing.

Additionally, if you notice continual weight loss without a good reason, blood in the stool, black stool (a sign of bleeding in the gut), severe vomiting, fever, severe stomach aches, trouble swallowing food, pain in the throat or chest when food is swallowed or jaundice, let your doctor know! This could be a severe gastrointestinal issue caused by an unhealthy gut.

A Parting Reminder If you’re uncertain about what to eat, trust your gut. Remember to eat probiotics, anti-inflammatory and fibrous foods. An integral part of your various anatomical systems, your gut needs to be maintained. So if you want to prevent gastrointestinal issues, eat the right foods! Happy eating!

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THE BENEFITS OF

WORDS BY KATHLEEN HERNANDEZ

T

he benefits of probiotics are vast. They help improve your gut health, they can be used in the treatment or prevention of allergies and ulcers and they also play a role in the production of specific vitamins like Vitamin K2.

Probiotics can even be used to treat irritable

bowel syndrome (IBS). But what exactly are probiotics, and

what do they really do for you?

WHAT EXACTLY ARE PROBIOTICS? Probiotics are live microorganisms that can be consumed by eating fermented foods or taking supplements. Recent studies have shown that the balance or imbalance of bacteria in the digestive system is related to overall health and disease.

Probiotics can help restore the natural balance of gut bacteria when taken in sufficient amounts.

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WHAT ARE THE BENEFITS OF TAKING PROBIOTICS? PROBIOTICS HELP WITH FOOD DIGESTION As probiotics keep your gut balanced and help maintain the healthy balance of bacteria in your gut, they can also repopulate the microbiome after conditions have disturbed it. For example, the use of antibiotics destroys many of your good gut bacteria.

This occurs when antibiotics alter the balance between good and bad bacteria in the gut. Therefore, taking a probiotic is essential for sustained health when taking antibiotics.

It is also widely known that probiotics can prevent diarrhea or reduce its severity. Probiotics can also help other forms of diarrhea that are not caused by antibiotics.

PROBIOTICS CAN IMPROVE YOUR MOOD AND REDUCE YOUR STRESS Neurotransmitters are the body’s messengers produced in the gut by bacteria. They help you with several functions, from sleep to bladder control. However, gut bacteria are disturbed by stress, which may affect the quantity and function of neurotransmitters.

When stress is present, probiotic supplements can help repopulate the gut with beneficial bacteria. These supplements have also been proven to improve mood, sleep and cognitive function.

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PROBIOTICS CAN HELP WITH CERTAIN MENTAL HEALTH CONDITIONS A change in microbiota composition is associated with depression and anxiety. Bacteria in the gut may be responsible for the majority of the production of the neurotransmitter serotonin, the “feel-good” hormone.

Study results show that healthy participants who took Lactobacillus Helveticus and Bifidobacterium Longum supplements experienced less anxiety and depression after 30 days.

PROBIOTICS CAN REDUCE GAS AND BLOATING Bloating and gas are common digestive problems. Bloating and gas can occur for various reasons, including an imbalance in your gut microbiome, yeast overgrowth and food intolerances. It can also indicate a more severe condition such as IBS (Irritable Bowel Syndrome). In addition to rebalancing the gut microbiome, probiotic supplements can also crowd out harmful bacteria.

Studies suggest probiotics may help treat these symptoms, particularly in people with digestive disorders like IBS.

“When stress is present, probiotic supplements can help repopulate the gut with beneficial bacteria.”

Top Doctor Magazine / Issue 140 / 21

PROBIOTICS MAY AID IN WEIGHT LOSS Probiotics may aid weight loss through various mechanisms.

Several probiotics prevent fat absorption in the intestines, for instance. Additionally, probiotics may help you feel full for longer, burn more calories and store less fat.

Weight loss may also be directly affected by probiotics. For example, dieting women who took Lactobacillus Rhamnosus for three months lost 50% more weight than those who didn’t take a probiotic.

In another study, taking even low doses of Lactobacillus gasseri for 12 weeks led to an 8.5% reduction in belly fat. However, not all probiotics help with weight loss. Some studies have found that some probiotics, such as Lactobacillus Acidophilus, may increase weight. Further studies are needed to clarify this connection.

PROBIOTICS CAN BOOST YOUR IMMUNE SYSTEM AND SPEED YOUR RECOVERY FROM ILLNESS When you are ill, your gut bacteria are often out of balance, especially when you have a stomach virus, food poisoning or have taken antibiotics. Gut flora can be replenished with good bacteria through probiotics, strengthening the immune system.

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SHOULD I START TAKING PROBIOTICS? Talk to your healthcare provider if you are interested in adding probiotics to your diet. You may be advised to give them a try to see if they benefit your overall health. Remember, not all probiotics behave and act in the same way. Each has different benefits, but in general, they are not harmful. You can begin by adding probioticrich foods to your diet, such as yogurt, or drink a small bottle of Yakult every day.

A PARTING REMINDER If you’re interested in taking probiotic supplements, speak to your healthcare provider before starting. They can guide you to the

“Gut flora can be replenished with good bacteria through probiotics, strengthening the immune system.”

right probiotic and help you determine when to take it, how much and how often. Health matters always warrant a conversation!

Top Doctor Magazine / Issue 140 / 23

HOW DOES THE

GUT ?

N I A R B E

H T T C FFE

A

NNO

N

s titian d die n a s er ple “peo WO moth ying se of a a s r h h p g catch , thou . mon mark m e o h urate c t c e ac r off t! is a r a a f o e e m y e d are tb the a littl S) an ay no what g N e m n C r i ( y r a le the ists ght tem Peop cient s sys s out t” mi s a u n e r s o a u v y t r e r, . It al ne weve hat th ming alike centr beco s. Ho eel w f e k s h s ’ d t t a i n t e a in ly ut rain, think nstit ctor ll dai the b ne co ng fa arly a i i d e l p l n n s o a r r t fo and cont e gu nter rain only ol ce en th e r e t The b h w t n t o t c be is no ody’s ship CNS the b ation l e e h r t the that study clear y l l g n ons. stina asi moti ointe incre e r t d s n a r a g tion moto of the diges h as ning c i l u e s n h a c on in t ENS gesti ated . The of di is loc s a ) e s S t s a n N n e (E to s po rred l elem al res e ystem o f n r S e t o s r n r u rm es co vo wo k etim s to nd ho c Ner s net n i m a i r o o h e i e s t t T n c s i S. En mmu send d fun hat it e CN and i rs to m an rful t th th w i e e t o t w w i fl o s syste sm te op lood bora otran d is s ion, b colla neur ly an y t l l 0 n funct a 3 e u s s nd s use h it u depe uron houg e t act in , n n i k n or . llio d bra ory w 0 mi t 0 a l 1 secon u g han its re ore t tinue n of m o c d ls an signa

BY G RDS

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24

Y ENTR

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Because the ENS is located throughout the gastrointestinal tract, the health of the gut microbiome directly impacts ENS functions.

Located in the large intestine is an area called the cecum, home to over a thousand different types of bacteria, viruses and fungi. These microbes constitute the gut microbiome. As people age and are exposed to new foods and environments, experience hormonal changes and sometimes suffer gut complications, the diversity and overall health of this gut microbiome fluctuate.

THE “GUT-BRAIN AXIS” Although the ENS can act independently of the central nervous system, it is also inextricably connected to the CNS. This is because the ENS relies on neurotransmitters, just as the CNS does. Roughly 50% of the body’s dopamine and 90% of its serotonin originates in the gut. This collaboration between the ENS and CNS is known as the “gut-brain axis.”

For years, doctors considered the relationship between the gut and brain to flow in only one direction. For example, they knew that mental troubles such as anxiety and depression affected gut health disorders, such as IBS (irritable bowel syndrome), a common affliction of the large intestine that results in diarrhea, bloating and abdominal pain.

However, recent research indicates that the gut-brain axis may flow both ways: imbalances in the gut adversely affect the ENS, which has negative consequences for the brain.

In addition, the gut microbiome imbalance associated with

IBS

has

been

linked

to

emotional

fluctuations,

even to the point where some victims of IBS develop mental disorders.

On a simpler and more observable level, the average person likely experiences the gut-brain axis on a daily basis. For instance, those who dislike public speaking may be familiar with mild gut discomfort in the moments before taking a stage, often called “stomach butterflies.” In more extreme cases, the mental strain of presenting to a crowd may even trigger diarrhea. Both of these are examples of the connection between the CNS and ENS.

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ROUGHLY 50% OF THE BODY’S DOPAMINE AND 90% OF ITS SEROTONIN ORIGINATES IN THE GUT. THIS COLLABORATION BETWEEN THE ENS AND CNS IS KNOWN AS THE “GUT-BRAIN AXIS.” Top Doctor Magazine / Issue 140 / 27

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AN ALTERED MEDICAL OUTLOOK AND APPROACH Now that doctors have established a connection between gastrointestinal health and mental well-being, the medical approach to treating both is undergoing substantial changes, taking on a more holistic and integrative approach.

According to Johns Hopkins Medicine, a thorough comprehension of the gut-brain axis allows doctors to more successfully treat bowel disorders through CNS-centered medications and regimens such as antidepressants, cognitive behavioral therapy (CBT) and medical hypnotherapy. For example, some antidepressants may combat symptoms of IBS by soothing ENS nerves situated in the gastrointestinal tract.

MAINTAINING A HEALTHY GUT To ensure a high-functioning ENS, thereby protecting the well-being of CNS actors such as the brain, it is important to maintain a healthy gut microbiome.

Here’s the good news: a medical degree is not necessary to protect one’s gut-brain axis! Here are two recommendations that are easy to implement: 1. Eat Well: A healthy and balanced diet results in a balanced gut microbiome. Drinking lots of water and eating fiber-rich foods and probiotics will help you maintain that balance. Likewise, avoid overly fatty or processed foods.

2. Move Regularly: Daily exercise positively impacts

THE FIRST LINE OF DEFENSE FOR THE GUTBRAIN AXIS IS A CONSISTENT AND HEALTHY LIFESTYLE.

your health for several reasons, gut health among them. There is no need to run a half-marathon - even something as simple as taking 10,000 steps a day can increase blood flow to the gut and promote fluid digestion.

The human body is a complex machine composed of interconnected systems that impact others’ functions. Thanks to recent scientific advances, the relationship between the gut and brain is becoming increasingly clear, allowing doctors to take a more prosperous and holistic medical approach. But remember, the first line of defense for the gut-brain axis is a consistent and healthy lifestyle; eat well and regularly move to protect your ENS and CNS!

Top Doctor Magazine / Issue 140 / 29

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W O R D S BY G EN T

RG U O

W

RY

SH

ANN

ON

K R IN I M TH AL

O Y UD T A H T HE U

CTS Y PA

W

hen someone talks about addictive

substances, certain beverages

and items come to mind. Alcohol, methamphetamine,

marijuana,

cocaine, heroin and nicotine in cigarettes may all top the list of

addictive substances. But there is another substance - one that is legal,

consumed daily by the average teenager and adult, sold on nearly every street corner, yet still recognized by the World Health Organization to be

addictive: caffeine.

Anyone who drinks coffee on a semi-regular basis is likely to be subject to a barrage of well-meaning warnings centered around the adverse effects of coffee. It may cause dependency, stain your teeth, heighten anxiety, etc.

Here’s one not often mentioned: coffee impacts gut health.

WHAT IS GUT HEALTH AND WHY DOES IT MATTER? Coffee isn’t the only drink that impacts gut health. There is a whole myriad of beverages that affect the gut’s well-being, for good or ill. But what exactly constitutes gut health, and why does it matter?

Located in the large intestine is an area called the cecum, home to over a thousand different types of bacteria, viruses and fungi. These microbes constitute the gut microbiome. As people age and are exposed to new foods and environments, their microbiome diversifies and becomes stronger. This microbe diversification has four primary health benefits.

Top Doctor Magazine / Issue 140 / 33

1 2 3 4 34

IMPROVES GUT HEALTH Studies have shown that an unhealthy or less diverse microbiome can adversely affect the gut, causing diseases like irritable bowel syndrome (IBS) and increased bloating and cramps. Conversely, a healthy microbiome (particularly one containing Bifidobacteria and Lactobacilli bacteria present in yogurt) helps close gaps between cells in the intestinal wall and prevent leaky gut syndrome.

HELPS REGULATE THE IMMUNE SYSTEM In today’s day and age, when it seems that living with COVID-19 and all of its variants has become an ever-present reality, strengthening the immune system is essential. Microbes aid in communicating with immune cells, regulating the body’s response to infection.

CONTRIBUTES TO A HEALTHY HEART While unsavory characters in the microbiome produce trimethylamine N-oxide (TMAO), a chemical that increases the risk of heart attack or stroke by blocking arteries, other bacteria (such as Lactobacilli) have been shown to lower cholesterol.

AIDS IN CONTROLLING BRAIN HEALTH Serotonin - colloquially referred to as the “happy chemical”, is a neurotransmitter that fights depression by boosting one’s mood, and is primarily made in the digestive tract. Protecting the microbes that help to produce serotonin can help protect mental health. Additionally, a healthy gut microbiome positively affects millions of nerves that connect the gut to the brain.

DRINKS TO AVOID Through studying the different types of bacteria present in food and the microbiome, scientists have established a connection between what people drink and the health of their gut microbiome. Although it’s important to note that none of these drinks are likely to destroy your gut health when drunk in moderate amounts, here are four that may have adverse effects when consumed in significant quantities.

ENERGY DRINKS A close relative of coffee due to its high caffeine concentration, energy drinks such as Reign and Redbull have similar adverse side effects: diarrhea, gastritis and inflammation.

It can also worsen acid reflux.

COFFEE Though it may be heartbreaking to see a widely-consumed and beloved beverage on this list, coffee has regularly been linked to diarrhea and dehydration due to its tendency to increase “gut motility” (moving things down the gastrointestinal tract faster).

Coffee can also worsen symptoms for people who suffer from irritable bowel syndrome and inflammatory bowel disease.

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ALCOHOL Unsurprisingly, alcohol is also at the top of this list. In some cases, it exacerbates leaky gut syndrome by damaging intestinal wall cells. Alcohol is also particularly harmful to the delicate balance

SODA Besides having no nutritional value and sending dentists into fits, the sugar in soda prevents the production of a protein called

in the gut microbiome, killing good and necessary bacteria. This has many negative consequences, including digestive issues, weight changes, increased exhaustion and breakouts.

Roc, which protects Bacteroides thetaiotaomicron. A study led by Yale and the National Institutes of Health found that the simple sugars glucose and fructose (both elements in the table sugar that ends up in sodas) halts the creation of Roc, which in turn prevents the successful colonization of B. theta. Deprived of B. theta, the digestive system struggles to process fiber-rich foods like vegetables.

Unfortunately, diet soda isn’t necessarily much better where gut health is concerned — studies have shown that the artificial sweeteners in diet sodas throw off the microbial balance in the gut by killing off E. coli.

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DRINKS THAT BOLSTER YOUR GUT MICROBIOME If you’re looking to go above and beyond by not only avoiding excessive consumption of these harmful drinks but also adding some beneficial beverages to your daily routine, here are three you might like to start with:

KOMBUCHA This fermented drink is commonly found at most supermarkets, and like other fermented beverages, it contains many healthy probiotics. These probiotics

Although tea is also a source

can help treat and prevent

of caffeine, certain types

gastrointestinal issues,

of tea can help improve

have positive mental

gut health. For example,

effects and aid in weight management.

WATER

ginger is commonly used to increase the health of the gastrointestinal tract, making ginger tea perfect for

It turns out the most

digestive issues. Ginger is also

widely naturally occurring

a prebiotic, essentially serving

beverage is also one of the best for your health!

Besides boosting hydration, water helps maintain a

as a source of nutrition for healthy bacteria.

One should be wary of high

balanced microbiome.

quantities of caffeine, alcohol

Alkaline water can be

and sugar in a daily beverage,

particularly helpful as it

opting instead for water and

promotes the development

drinks containing prebiotics

of probiotics.

38

GINGER TEA

and probiotics to keep your gut happy and healthy.

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s n g i s 5 OF AN UNHEALTHY GUT WORDS BY LOUISA EMHOF

W

e’re all well acquainted with the occasional upset stomach after eating something that doesn’t quite agree

with us. But chronic symptoms can

be a sign of something else going on. Paying attention

to how you’re feeling and responding appropriately can

save you some time and money and make you feel a whole lot better.

UNHEALTHY GUT SYMPTOMS There are several ways to determine whether you have a healthy or unhealthy gut. Your microbiome consists of trillions of microorganisms, sometimes called microbes or microbiota, working together to ensure your body functions properly. When your gut’s balance is disrupted, it affects other areas of your body.

The microbiome of billions of “good” and “bad” bacteria you have in your gut is pretty sensitive to its surroundings and responds to adverse circumstances by letting you know that it isn’t happy. The “good” bacteria in your gut can be overwhelmed by the “bad” bacteria, causing an unhealthy system with severe side effects.

There are a myriad of signs that your gut is unhealthy. Here are a few of the most common and recognizable symptoms:

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When your gut’s balance is disrupted, it affects other areas of your body .

01 02 03

CONSISTENT DIGESTIVE ISSUES

AUTOIMMUNE CONDITIONS

present themselves

PROBLEMS SLEEPING OR UNEXPLAINED FATIGUE OR SLUGGISHNESS

as Irritable Bowel

Fatigue can have many

and the balance of your

Syndrome (IBS), bloating,

causes, but it is indicative

diarrhea, constipation

These issues could

consistently found links between gut health

immune system. If you’re

of an unhealthy gut in some

suddenly having problems

or heartburn and

cases. Your gut produces 95%

with your immune system,

indicate that your gut has

of the serotonin in your body,

you may be experiencing

difficulty processing food.

a hormone that affects your sleep and mood. So maybe the reason you’re still tired no matter how much sleep you get is related to problems in your gut.

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Researchers have

some symptoms of an unhealthy gut.

04 05

UNEXPECTED WEIGHT CHANGES

INTOLERANCE TO CERTAIN FOODS

Whether weight gain or

Food intolerance is

weight loss, unexpected

indicative of an unhealthy

weight changes affect the

gut. When your gut cannot

efficacy of your gut’s ability

perform its digestive role

to digest foods. An unhealthy

properly, the balance

gut can impair how your

of “good” and “bad”

body absorbs nutrients in

bacteria may be off. A food

the foods you eat, stores fat

intolerance (an immune

and regulates your blood

system reaction to specific

sugar. All of these factors

foods) is not the same as

can affect your weight. When

a food allergy. If you’re

your gut’s microbiome lacks

wondering whether

bacterial diversity, it can be a

your food issues are an

precursor to obesity.

intolerance or an allergy, consider reaching out to your healthcare provider to get tested.

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WHAT YOU CAN DO TO HEAL YOUR GUT So now that you know some of the indicators of an unhealthy gut, what can you do to try and heal it? One of the first things is to look at your diet and possibly make some changes. What you eat has a significant impact on your gut health. If you’re eating lots of added sugars or a high-fat diet, your gut is going to react negatively. Making sure that you’re eating balanced meals and getting sufficient fiber in your diet is a meaningful first step towards healing your gut.

Maintaining the balance of bacteria in your gut microbiome is an essential aspect of overall health.

Staying hydrated throughout your day will also help balance your microbiome.

Lowering your stress levels can also have a big impact on working towards a healthy gut. High cortisol levels have intense effects on the whole body, including your gut. So maybe it’s time to try some classic methods of stress reduction like meditation, spending time with loved ones, taking your dog for a walk, yoga or other forms of exercise.

Another way to maintain a balanced microbiome is to take probiotics. This can easily be achieved by adding foods to your diet that naturally possess live bacteria.

Plain yogurt, sauerkraut, kombucha, kefir

and kimchi are some examples of natural sources of probiotics.

Probiotics help heal your gut by adding “good” bacteria to your microbiome and balancing existing bacteria.

A PARTING REMINDER Maintaining the balance of bacteria in your gut microbiome is an essential aspect of overall health. You can manage the symptoms of an unhealthy gut by taking precautionary steps to improve the balance in your microbiome. Healing your gut is a great way to improve your overall health. As always, if you have any questions about your gut health, feel free to reach out to your primary healthcare provider for specific recommendations.

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A PLANT-BASED DIET

COULD IMPROVE

UROLOGICAL HEALTH IN MEN WOR D S BY ION UȚ RAIC EA

M

en

interested

in

preserving

their

urological health may benefit from eating

more

vegetables

and

fruits,

researchers reported. Statistics indicate

approximately 30 million Americans suffer from erectile

dysfunction. In 2019, the American Cancer Society estimated approximately 174,650 new cases of prostate cancer in men and around 31,500 cancer-related deaths.

Stacy Loeb, a Professor of Urology and Population Health at NYU Langone Health and prostate cancer specialist, reported that risk factors, such as increased age, BMI, hypertension, diabetes and history of stroke, were strongly associated with ED risk.

A plant-based diet (PBD) can prevent and treat some of the causes of erectile dysfunction. Loeb noted that the environmental and health benefits of plant-based diets recommend them for men concerned about prostate cancer risks.

46

BAD DIETARY CHOICES ASSOCIATED WITH PROSTATE CANCER AND ERECTILE DYSFUNCTIONS Some foods are commonly associated with men’s urological issues. For Ali Mouzannar, MD, “Meat is associated with a high rate of aggressive prostate cancer, and high risk of recurrence.”

Saturated fat and cholesterol found in animal-derived foods pose a risk for prostate cancer. Lower intakes of the most harmful components, including red or processed meat and trans fatty acids, were also associated with a lower risk of incident erectile dysfunction. Other risk factors include a higher intake of carcinogenic persistent organic pollutants that result from consuming cooked, fried or barbecued meats. In older men, reduced blood flow into the penis due to atherosclerotic lesions of the internal iliac, pudendal and cavernosal arteries is the most common cause of erectile dysfunction.

So slow it down on the bacon and eggs! Red and processed meats are associated with an increased risk for prostate cancer, and studies have found that men who already have prostate cancer and eat eggs, poultry and processed red meat increase their risk of death.

Other foods to be on the lookout for include milk and dairy products, linked to an increased prostate cancer risk due to the hormone insulin-like growth factor (IGF-1), saturated fat, dairy calcium and protein.

Men who consumed three or more servings of dairy products a day had a 141% higher risk for death due to prostate cancer than those who consumed less than one serving.

However, soy milk has shown to be beneficial for the prostate! An analysis of 14 studies showed that increased intake of non-fermented soy products, such as soy milk, resulted in a 30% reduction in prostate cancer risk!

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Top Doctor Magazine / Issue 140 / 49

SWITCHING TO A PLANT-BASED DIET There are many advantages to plant-based diets. Plant-based diets were associated with a decreased risk of erectile dysfunction

“While plant-based foods have been shown to decrease the risk of prostate cancer, animal-derived foods increase the risk in a dose-dependent manner.”

(ED), lower PSA rates and possibly a lower rate of total and fatal prostate cancer among younger men. In a study of 47,239 men, those in the highest quintile of overall plant-based food consumption had a significant 19% decreased risk of dying from prostate cancer and a nonsignificant 22% and 17% decreased risk for advanced and lethal prostate cancer.

The risk of prostate cancer in vegetarians is less than half of nonvegetarians. While plantbased foods have been shown to decrease the risk of prostate cancer, animal-derived foods increase the risk in a dose-dependent manner. As an overall dietary pattern, the risk of prostate cancer was 54% greater in the nonvegetarians (P=0.03) than vegetarians. Lycopene, the bright red pigment found in tomatoes, watermelon, red bell peppers and pink grapefruit, is

especially

protecting

beneficial

against

in

prostate

cancer. Men who consume two or more servings of tomato sauce per week have a 23% less risk of prostate cancer than those with tomato sauce less than once per month.

WHAT SHOULD THE DIET CONTAIN? This dietary pattern includes a diet rich in fruits and vegetables and eliminates animal-derived saturated fats cooked meats. Healthy plant-based foods include whole grains, fruits, vegetables, nuts, legumes, vegetable oils, tea and coffee. Cruciferous vegetables, such as broccoli, brussels sprouts,

50

cauliflower, etc., and green tea, tomato sauce and allium vegetables (onions, garlic and scallions) are vital to this diet. Erectile function can also improve after consuming a Mediterranean diet rich in plantbased foods, olive oil, nuts and fish.

It is fascinating to examine studies on the effect of nuts since some plant-based dietary patterns encourage nuts while others avoid them. One study investigated the effects of pistachio nuts on International Index of Erectile Function (IIEF) scores. To evaluate the influence of nuts on erectile function, participants answered the 15 questions contained in the validated IIEF at baseline and the end of the intervention. Compared to the control group, the international index of erectile function (IIEF) saw a significant increase in orgasmic function and sexual desire in the nut-supplemented group during the intervention.

A PARTING REMINDER Men interested in preserving their urological health may benefit from a plant-based diet. By cutting down on the meats and substituting them for healthier options like nuts, cruciferous vegetables and allium vegetables, men can lower their risk for erectile dysfunction and reduce the risk for prostate cancer.

“I see it as a win-win. There’s not really a downside here. You’re going to decrease your risk of aggressive prostate cancer and elevated PSA and increase your chances of preserving erectile function, and it’s just better for the planet as a whole,” Loeb said.

Top Doctor Magazine / Issue 140 / 51

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