Let’s start with a riddle.

I'm hidden deep within your core,
A vital part you can't ignore.
Some say I'm your “second brain,”
And without me, you'd feel the pain.

I'm home to trillions of tiny friends,
Who help your digestion to no end.
Fruits and veggies are what I crave,
So keep them close, don't be a knave.

But if you fill me up with junk,
I'll make you feel like you're in a funk.
Bloating, gas, and all that strife,
Will be the bane of your daily life.

So listen up and treat me well,
For with good care, I'll never tell
The secrets of your inner health,
And keep you feeling great and stealth.

What am I?

Can you guess the answer? Yes, spot on! It is about your gut aka the gastrointestinal (GI) tract. It is a long tube-like structure that runs from the mouth to the anus. The GI tract is a part of the digestive system, which metabolizes food so that the body can absorb nutrients and energy.

The gut comprises different parts, including the stomach and the small and large intestines. The GI tract is home to trillions of microorganisms that constitute the gut microbiome. These microorganisms help break food down and support the immune system. A healthy gut microbiome is crucial for maintaining good overall health.

What Is Gut Health?

Gut health refers to the proper functioning of the digestive system, which involves the breakdown of food and nutrition absorption. Good gut health is essential for proper digestion and food absorption, waste elimination, and overall well-being.

A gastroenterologist may explain gut health by discussing the role of gut microbiota, the microorganisms living in the gut. These microorganisms are crucial in maintaining gut health by aiding digestion, producing essential vitamins, and keeping harmful bacteria at bay.

Why Gut Health Matters For Women?

The health of our gut may not be something we often think about, but it turns out that it has a major impact on many aspects of women's health. So, let's examine how the gut microbiome—the bacteria, fungi, and other microbes in our digestive tract—affects different areas of women's health:

• Digestive Health: The most obvious impact of gut health is on digestive health. The gut microflora helps break down food, absorb nutrients, and regulate bowel movements. Imbalances in gut bacteria can lead to constipation, diarrhea, irritable bowel syndrome (IBS), and other digestive issues.

• Immunity: The gut microbiome is closely linked to the immune system, with certain types of bacteria resulting in promoting immune function. Up to 70% of our immune cells are in the gut, so maintaining a healthy microbiome is essential for overall immune health.

• Skin: The health of our gut can also impact the health of our skin. Studies have shown that certain gut bacteria may play a part in skin conditions like acne and eczema and that consuming probiotics or prebiotics may help to improve skin health.

• Hormonal health: The gut microbiome is reported to be involved in the production and metabolism of hormones like estrogen, which can have a major effect on women's health. For example, changes in gut bacteria during menopause may contribute to hormonal imbalances that can lead to health issues like osteoporosis and cardiovascular disease.

• Menstruation: While research in this area is still relatively new, some evidence suggests that the gut flora may be involved in regulating menstrual cycles and symptoms like bloating and cramping.

• Menopause: As women go through menopause, changes in hormone levels can have a major impact on the gut microbiome. For example, one study found that menopausal women who consumed a high-fat diet had a less diverse gut microbiome, possibly contributing to health issues like obesity and cardiovascular disease.

• Fertility: The gut microbiome can also impact fertility. A diverse gut microbiome has been shown to increase the chances of conception and healthy pregnancy. On the other hand, imbalances in gut bacteria have been linked to conditions like endometriosis and recurrent miscarriage.

• PCOS/PCOD: Polycystic ovary syndrome (PCOS) and polycystic ovary disease (PCOD) are caused by hormonal imbalances. Recent studies have shown that the gut microbiome may affect the development and progression of these conditions, with some researchers proposing that gut bacteria may be a factor in the production of hormones like testosterone.

• Pregnancy: The gut microbiome may influence various aspects of pregnancy, including fetal development, immune function, and even the risk of preterm birth. Some studies have underlined that consuming probiotics during pregnancy may help to reduce the risk of complications like gestational diabetes and preeclampsia.

• Mental health: Some studies have highlighted that the gut microbiome may regulate the body's stress response and production of neurotransmitters like serotonin and dopamine. Imbalances in the gut microbes have been linked to conditions like depression and anxiety.

• Cognitive Health: Are you thinking how are gut and brain connected? Connected? Here’s your answer. The gut microbiome has been detected to play a vital role in regulating cognitive function and emotional well-being. It may affect women's cognitive functions, including memory, attention, and decision-making. Research has shown that women with certain gut disorders, such as GERD and IBS, have an increased risk of experiencing symptoms of cognitive impairment.

• Cardiovascular Health: Research has shown that the gut microbiome can influence cardiovascular health by regulating cholesterol levels and inflammation. A balanced gut microbiome can help lower cholesterol levels, reducing the risk of heart disease. Additionally, imbalances in gut bacteria have been associated with inflammation, which can also lead to heart disease.

• Weight Management: The gut microbiome plays a crucial role in weight management by regulating metabolism and nutrient absorption. Studies have shown that a diverse gut microbiome is associated with a healthy weight, while imbalances in gut bacteria can contribute to obesity and other metabolic disorders.

• Breast cancer: Studies have suggested that certain gut bacteria may play a role in either promoting or preventing breast cancer. For instance, a recent study found that women with breast cancer tended to have lower levels of a type of bacteria called Lactobacillus, which is believed to have anti-inflammatory properties.

• Cervical cancer: Similar to breast cancer, evidence suggests that the composition of the gut microbiome may be linked to cervical cancer risk. Studies have found that women with cervical cancer may have lower Lactobacillus bacteria levels, which may impede protection against abnormal cell growth.

• Ovarian cancer: Recent research has identified a potential link between the gut microbiome and ovarian cancer. Some studies have found that women with ovarian cancer have higher levels of a type of bacteria called Fusobacterium, which is associated with inflammation and may contribute to the growth of cancer cells.

The gut microbiome significantly impacts various aspects of women's health. From digestive health to mental health and everything in between, gut bacteria imbalances can lead to various health issues. Although more research is needed to fully understand the complex relationship between the gut microbiome and women's health, it is clear that maintaining a healthy gut microbiome is essential for overall wellness.

What Are The Ways To Improve Your Gut Health?

• Eat a diverse range of plant-based foods: Vegetables, fruits, whole grains, nuts, seeds, and legumes are among the best foods for gut health and digestion diversity of your gut microbiome. This is important because a more diverse microbiome has been associated with better health outcomes.

• Take fermented foods: Consuming fermented foods can help replenish and diversify the gut microbiome. The live bacteria in fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso do the magic. Choose options with minimal added sugars and additives.

• Avoid processed and sugary foods: These foods can throw the good bacteria off-balance and lead to inflammation and other adverse health effects. Therefore, limit your intake of highly processed and sugary foods as much as possible.

• Stay hydrated: Drinking enough water daily helps support healthy digestion and regular bowel movements, which are essential for maintaining a healthy gut.

• Manage stress: Chronic stress can negatively impact the gut microbiome, so stress-relieving practices (such as meditation, yoga, or deep breathing exercises) can help improve gut health.

• Get enough sleep: Adequate sleep is non-negotiable for many aspects of good health, including gut health. Studies have demonstrated that sleep deprivation is one of the causes of imbalances in the gut microbiome.

• Regular exercise has been shown to positively affect gut health by lowering inflammation and increasing the diversity of the gut microbiome. Try to exercise at least 30 minutes 4-6 times a week.

• Consider taking probiotics or prebiotics: Probiotics are live bacteria that can help microflora gain good bacteria back. Alternatively, prebiotics are non-digestible fibers that help good bacteria thrive in your gut. Discuss with your doctor or a certified nutritionist to see if these supplements suit you. See the tables below to know the superfoods for gut health.

Table 1: Prebiotics and their food sources

Table 2: Probiotics and their food sources

The tips above can help improve your gut health and reduce your risk of various health conditions. However, consult with a healthcare professional before changing your diet or lifestyle.

Takeaway

Gut health is crucial for maintaining proper digestion, food absorption, waste elimination, and overall well-being. A healthy gut microflora is essential for maintaining women's overall health as it is closely linked to hormonal health, menstrual cycles, menopause, fertility, mental health, cognitive health, cardiovascular health, weight management, the immune system, skin health, and even breast and cervical cancer. Therefore, keeping a diverse gut microbiome by consuming best diet for digestive health, prebiotics, and probiotics is essential to reduce the risk of health issues.