You At Your Best

by suzanne RHoDes nWa DemoCRat-Gazette "All disease begins in the gut," Hippocrates said. According to a June 1, 2017 article in Biomedical Journal, "Introduction to the Human Gut Microbiota," over one hundred trillion microorganisms live in the gastrointestinal, or GI system. Known scientifically as microbiota, not all of them are friendly. An unhealthy gut can lead to conditions as mild as gas and bloating, and as severe as diabetes, depression, obesity, autoimmune disease and colorectal cancer, among others. "Diet is considered as one of the main drivers in shaping the gut microbiota across the life time," note the journal authors, Elizabeth Thursby and Nathalie Juge. To show the impact of diet on the GI tract, Deborah Pitts, a registered dietitian in Fayetteville, said that consuming "fiber-rich foods such as whole grains, fresh fruits and vegetables and dairy contribute to healthy gut bacteria and bowel regularity. Routinely consuming foods high in fat and sugar, and low in fiber can kill certain types of gut bacteria and contribute to constipation." Probiotics are the good bacteria in your gut. They're found in yogurt with live, active cultures, cheese, sour cream and kefir, a fermented milk drink. Other fermented foods that promote gut health are sauerkraut, pickles and miso. "Some studies found foods containing probiotics and prebiotics may improve balance of gut bacteria, which may be good for both the digestive and immune system," Pitts said. Prebiotics are different kinds of natural fibers that feed the friendly bacteria in your gut. Garlic, onions, asparagus, apples, bananas, oats, wheat bran, chickory root and several other foods all contribute to a healthy digestive system. Pitts pointed out that people can buy probiotics as supplements, but "due to lack of FDA regulation, probiotic supplements may not consistently contain an effective type or amount of probiotics. Therefore, it's best to get probiotics through a variety of foods." In her private practice, Pitts works with clients seeking relief from a variety of gastrointestinal issues, such as irritable bowel syndrome, or IBS, which tends to occur more often in women, celiac disease, gastroesphoeal reflux disease, or GERD, and others. "I assist clients with developing strategy to enable food to be 'user- friendly.' The focus is a combination of content, portion and timing with increasing the variety of foods. Also, it's important to include foods containing nutrients that otherwise may not be absorbed well." Pitts teaches what she calls "Component Cooking." It's "a simplistic means of cooking that begins with stocking your pantry with easily assembled foods. Practical application of cooking and shopping, and developing an eating style is more beneficial than trying to stick to a limited diet." Older women need to be aware of age- related changes that affect gastrointestinal function, such as a deterioration of the gut immune response. Also, "salivary production decreases, leading to dry mouth. This can reduce taste sensation and make chewing and swallowing foods more difficult," Pitts said. She added that reduced production of gastric hydrochloric acid, or HCL, in the stomach "decreases the absorption of calcium, iron, zinc and initial digestion of protein." The stomach also "decreases a production of intrinsic factor, a protein responsible for absorption of B12." Older adults experience a decline of their sense of smell and taste. "The nerve receptors for taste and smell are complementary. The enjoyment of taste is closely related to the aroma of food. Think back when you had a head cold and couldn't smell food so you didn't feel like eating." People's gut immune response becomes less effective with age. Studies have linked this decline to age-related changes in the gut bacteria. Besides diet and aging, Healthline identifies other damaging factors: "over- medicating with antibiotics, birth control, NSAID's, anti-depressants, antacids, etc., chronic stress, exposure to environmental toxins — notably pesticides, PCBS, herbicides, arsenic, BPA," and such things as "C-section birth and mother's diet during pregnancy." Trusting your gut Foods rich in probiotics and natural fiber bring balance to women 8 | YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST OcTOBER - wOmEn'S HEAlTH | SATURdAY, SEpTEmBER 28, 2019

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