Simple Ways to Improve Your Gut Health With Dr. Karan Rajan
The gut is not just in your stomach - it consists of 4 organs that communicate with each other and even has its own nervous system. Understanding how these organs interact is crucial for improving gastrointestinal symptoms, especially since almost half of us experience issues with our gut.
In this episode, Dr. Karan Rajan, an NHS surgeon and medical myth debunker, sheds light on how our gastrointestinal issues impact more than just our bowel movements. We delve into the connection between the gut and brain, discuss lifestyle factors contributing to gut health issues, and explore the challenges doctors face in understanding conditions like IBS.
Join us as we uncover the complexities of the gut, learn about its communication with the brain, and discover new ways to care for this vital part of our body. The brain, as the maestro of the orchestra, controls the timing of bodily functions such as hunger and bathroom urges through the circadian rhythm. The small intestine is where the majority of digestion, both mechanical and chemical, takes place, making the stomach a minor player in the digestive process. The colon is where the ecosystem of digestive activities occurs, housing the microbiome.
Dr. Karan Rajan emphasizes the importance of gut health, highlighting the gut's role beyond digestion. The gut has its own nervous system, the enteric nervous system, and plays a significant role in immunity and interaction with the outside world. The digestive system, a complex and multifaceted process, involves mechanical and chemical components, with the microbiome contributing along the way.
The gut-brain connection is facilitated by the vagus nerve, allowing for bidirectional communication between the two systems. The story of Alexis St. Martin, with a gastric fistula providing insight into digestion, showcases the intimate relationship between emotions and the digestive process. This historical experiment, while deemed unethical today, sheds light on the interconnectedness of mental and physical health. Wow, that's really interesting. It's amazing how our gut and brain are connected in this two-way system. The research on the microbiome has evolved so much over the years, and it's fascinating to see how our lifestyle choices can impact our gut health. The list of irritants for our gut is quite impressive, with both modifiable and non-modifiable factors to consider. I wanted to discuss my experience with antibiotics last year, which was eye-opening. After injuring my big toe and needing surgery, I was prescribed a strong antibiotic. Prior to this, I had been monitoring my gut microbiome and had built up a good balance of microbes. However, after taking the antibiotic, I saw a drastic decrease in these beneficial microbes, which took a long time to recover from.
This experience made me realize the importance of using antibiotics judiciously and selecting specific ones to target the bacteria causing the infection, rather than wiping out all bacteria, good and bad. While antibiotics are life-saving, overuse can have long-term impacts on the microbiome. It is crucial to consider the consequences of antibiotic use and have strategies in place to restore the microbiome after treatment.
As a healthcare professional, I am more thoughtful about prescribing antibiotics after surgeries, taking into consideration the specific needs of each patient and the potential impact on their microbiome. Emergency surgeries may require antibiotics to prevent infections, but it is important to use them strategically to minimize harm to the microbiome. We must be mindful of the need for antibiotics, but we are now considering if they are truly necessary. Every day during the ward rounds, we assess the patient's infection markers and improvement, questioning if antibiotics are still needed. Consulting with the microbial pharmacist, we make a team decision on whether to stop them early. This approach was not common practice 10-15 years ago.
The delicate balance between our bodies and the bacteria in our gut is crucial, as they can become dangerous if they enter our bloodstream. Our immune system keeps them in check while we are alive, but once we die, they decompose our bodies. Research shows that the microbiome development in children, particularly in the first few years of life, is important. Factors such as mode of birth, breastfeeding, environment, and birth order all play a role in shaping the microbiome.
Studies suggest that being the youngest child may be advantageous in terms of lower allergy and autoimmune disease risk, as they are exposed to more diverse environments and infections from older siblings. This contradicts the belief that a clean environment is best for health, as the youngest child benefits from exposure to dirt and mess brought in by their older siblings. The scientific community has evolved its understanding of various concepts over the past few decades, including the idea of the hygiene hypothesis. Instead of focusing solely on sterile environments causing allergies, there is now a shift towards what is known as the new friends hypothesis. This suggests that while maintaining basic hygiene practices and getting vaccines is important, a little diversity and exposure to some dirt in the environment may actually be beneficial for children.
When it comes to gastrointestinal issues, irritable bowel syndrome (IBS) is a common disorder, although its exact cause is not fully understood. Unlike autoimmune conditions such as Crohn's disease, IBS is more of a functional disorder that may be influenced by lifestyle factors, the microbiome, and genetics. While treatments for conditions like colorectal cancer have advanced significantly, there is still much to learn about the complexities of gut health. Innovative therapies like monoclonal antibodies have shown promise in managing symptoms of autoimmune diseases like Crohn's and ulcerative colitis.
Inflammatory Bowel Disease (IBD) is distinct from IBS as it is an autoimmune condition where the immune system attacks the body's own cells. This chronic inflammation can lead to symptoms such as bleeding, pain, and an increased risk of bowel cancer. Novel treatments like monoclonal antibodies serve as immunosuppressants to manage these symptoms. The gut health field continues to advance, with emerging therapies like fecal microbiota transplants showing promise in treating conditions like Clostridium difficile infection. As our knowledge grows, we are increasingly aware of the vast complexities of gut health and the need for continued research and innovation in this area. This can be life-threatening. A treatment method has been developed where fecal matter from a healthy individual is transplanted into the gut of someone with a disease, resulting in disease remission. This DIY therapy, known as a poo transplant, is becoming increasingly common in the U.K. This shows that we are rapidly advancing in our understanding of the human body, but also reveals the vast amount of knowledge still waiting to be discovered. Listening to this podcast can inspire someone to make a change starting today. The gut microbiome is adaptable and responsive to change, with noticeable effects within 24 hours of altering your diet. Eating plant-based foods rich in fiber and prebiotics can support a healthy microbiome, with diversity and colorful foods providing essential nutrients and antioxidants. Probiotic supplements may have benefits for specific conditions, but consumer-grade options may not be as effective due to the uniqueness of individual microbiomes. It's important to focus on nourishing and supporting your existing gut flora for sustainable health benefits. In reality, probiotic supplements, juices, and drinks do not have to provide any evidence to support the claims they make on their labels. There is no requirement for them to contain live strains of beneficial bacteria or to have the correct number of active units. Claims of immune-boosting, clarity, and focus do not have to be substantiated.
Dr. Karan Rajan points out that there are potential risks associated with taking probiotics, such as overcrowding existing beneficial bacteria, causing intestinal bacterial overgrowth, and contributing to antibiotic resistance. Some probiotics are genetically engineered, which could transfer harmful genes to other bacteria in the body.
Despite the marketing hype around probiotics, they may not actually contain the beneficial microbes found in the gut. Growing these specific microbes is challenging, and many probiotics sold commercially may not be the best option for gut health. Fermented foods may be a safer and more beneficial alternative to probiotic supplements.
Overall, the gap between what is being sold as probiotics and the current scientific evidence is significant. Foods that claim to boost mental health, such as those labeled as serotonin-boosting, may not have a clear scientific basis for their claims. It is important to consider the value of probiotics and other health foods beyond just their marketed benefits. Many of these molecules are unable to pass through the blood-brain barrier and impact the brain. Therefore, the connection between food and mood may be indirect, such as when consuming more fiber leads to healthier gut microbes producing metabolites that influence mood. Additionally, improved bowel movements from eating fiber can also contribute to feeling better. While there are indirect links between food and mood, it is difficult to pinpoint a single food that directly improves or worsens mood. Alcohol is an exception, as it can have immediate effects on mood and gut microbes. Maintaining regular bowel movements is important for overall well-being, with factors such as frequency, consistency, and ease of bowel movements playing a role in determining good digestive health. Developing a routine for bowel movements, similar to sleep patterns, can help improve overall digestive function. Disruptions to this routine, such as travel or changes in environment, can impact digestion and overall well-being. Cultural taboos around discussing bowel movements may contribute to the reluctance to openly talk about digestive health. We tend to avoid discussing odors. In Japan, they have toilets with white noise to reduce embarrassment over bathroom noises. This cultural example highlights the taboo surrounding toilet habits. Even though you may feel a bit embarrassed by the word, it's important to remember that bodily functions like going to the bathroom are natural and necessary for our health. In fact, holding it in can actually cause more problems. Dr. Karan Rajan put it perfectly when he said, "we need to make number twos number one."
I thoroughly enjoyed having Karan on the podcast and his ability to communicate complex ideas in a clear and memorable way. It's great to have a platform to discuss bowel-related topics openly. Taking care of our gut by feeding our microbiome with the right foods is essential for our overall health.
If you're interested in improving your gut health, starting with the podcast is a good first step. But for personalized advice and guidance, ZOE is a trusted resource for over 100,000 members. With at-home testing and a tailored app, ZOE helps you make smarter food choices to improve your health.
Give ZOE a try and take the first step towards better health. Visit zoe.com/podcast for a free quiz and 10% off as a podcast listener. Remember, the ZOE Science and Nutrition podcast is not medical advice, so consult your doctor for any health concerns.
Thank you for listening, and see you next time on the ZOE Science and Nutrition podcast. following sentence:
The quick brown fox jumped over the lazy dog.
Revised sentence: The fast brown fox leaped over the lethargic dog.
In this episode, Dr. Karan Rajan, an NHS surgeon and medical myth debunker, sheds light on how our gastrointestinal issues impact more than just our bowel movements. We delve into the connection between the gut and brain, discuss lifestyle factors contributing to gut health issues, and explore the challenges doctors face in understanding conditions like IBS.
Join us as we uncover the complexities of the gut, learn about its communication with the brain, and discover new ways to care for this vital part of our body. The brain, as the maestro of the orchestra, controls the timing of bodily functions such as hunger and bathroom urges through the circadian rhythm. The small intestine is where the majority of digestion, both mechanical and chemical, takes place, making the stomach a minor player in the digestive process. The colon is where the ecosystem of digestive activities occurs, housing the microbiome.
Dr. Karan Rajan emphasizes the importance of gut health, highlighting the gut's role beyond digestion. The gut has its own nervous system, the enteric nervous system, and plays a significant role in immunity and interaction with the outside world. The digestive system, a complex and multifaceted process, involves mechanical and chemical components, with the microbiome contributing along the way.
The gut-brain connection is facilitated by the vagus nerve, allowing for bidirectional communication between the two systems. The story of Alexis St. Martin, with a gastric fistula providing insight into digestion, showcases the intimate relationship between emotions and the digestive process. This historical experiment, while deemed unethical today, sheds light on the interconnectedness of mental and physical health. Wow, that's really interesting. It's amazing how our gut and brain are connected in this two-way system. The research on the microbiome has evolved so much over the years, and it's fascinating to see how our lifestyle choices can impact our gut health. The list of irritants for our gut is quite impressive, with both modifiable and non-modifiable factors to consider. I wanted to discuss my experience with antibiotics last year, which was eye-opening. After injuring my big toe and needing surgery, I was prescribed a strong antibiotic. Prior to this, I had been monitoring my gut microbiome and had built up a good balance of microbes. However, after taking the antibiotic, I saw a drastic decrease in these beneficial microbes, which took a long time to recover from.
This experience made me realize the importance of using antibiotics judiciously and selecting specific ones to target the bacteria causing the infection, rather than wiping out all bacteria, good and bad. While antibiotics are life-saving, overuse can have long-term impacts on the microbiome. It is crucial to consider the consequences of antibiotic use and have strategies in place to restore the microbiome after treatment.
As a healthcare professional, I am more thoughtful about prescribing antibiotics after surgeries, taking into consideration the specific needs of each patient and the potential impact on their microbiome. Emergency surgeries may require antibiotics to prevent infections, but it is important to use them strategically to minimize harm to the microbiome. We must be mindful of the need for antibiotics, but we are now considering if they are truly necessary. Every day during the ward rounds, we assess the patient's infection markers and improvement, questioning if antibiotics are still needed. Consulting with the microbial pharmacist, we make a team decision on whether to stop them early. This approach was not common practice 10-15 years ago.
The delicate balance between our bodies and the bacteria in our gut is crucial, as they can become dangerous if they enter our bloodstream. Our immune system keeps them in check while we are alive, but once we die, they decompose our bodies. Research shows that the microbiome development in children, particularly in the first few years of life, is important. Factors such as mode of birth, breastfeeding, environment, and birth order all play a role in shaping the microbiome.
Studies suggest that being the youngest child may be advantageous in terms of lower allergy and autoimmune disease risk, as they are exposed to more diverse environments and infections from older siblings. This contradicts the belief that a clean environment is best for health, as the youngest child benefits from exposure to dirt and mess brought in by their older siblings. The scientific community has evolved its understanding of various concepts over the past few decades, including the idea of the hygiene hypothesis. Instead of focusing solely on sterile environments causing allergies, there is now a shift towards what is known as the new friends hypothesis. This suggests that while maintaining basic hygiene practices and getting vaccines is important, a little diversity and exposure to some dirt in the environment may actually be beneficial for children.
When it comes to gastrointestinal issues, irritable bowel syndrome (IBS) is a common disorder, although its exact cause is not fully understood. Unlike autoimmune conditions such as Crohn's disease, IBS is more of a functional disorder that may be influenced by lifestyle factors, the microbiome, and genetics. While treatments for conditions like colorectal cancer have advanced significantly, there is still much to learn about the complexities of gut health. Innovative therapies like monoclonal antibodies have shown promise in managing symptoms of autoimmune diseases like Crohn's and ulcerative colitis.
Inflammatory Bowel Disease (IBD) is distinct from IBS as it is an autoimmune condition where the immune system attacks the body's own cells. This chronic inflammation can lead to symptoms such as bleeding, pain, and an increased risk of bowel cancer. Novel treatments like monoclonal antibodies serve as immunosuppressants to manage these symptoms. The gut health field continues to advance, with emerging therapies like fecal microbiota transplants showing promise in treating conditions like Clostridium difficile infection. As our knowledge grows, we are increasingly aware of the vast complexities of gut health and the need for continued research and innovation in this area. This can be life-threatening. A treatment method has been developed where fecal matter from a healthy individual is transplanted into the gut of someone with a disease, resulting in disease remission. This DIY therapy, known as a poo transplant, is becoming increasingly common in the U.K. This shows that we are rapidly advancing in our understanding of the human body, but also reveals the vast amount of knowledge still waiting to be discovered. Listening to this podcast can inspire someone to make a change starting today. The gut microbiome is adaptable and responsive to change, with noticeable effects within 24 hours of altering your diet. Eating plant-based foods rich in fiber and prebiotics can support a healthy microbiome, with diversity and colorful foods providing essential nutrients and antioxidants. Probiotic supplements may have benefits for specific conditions, but consumer-grade options may not be as effective due to the uniqueness of individual microbiomes. It's important to focus on nourishing and supporting your existing gut flora for sustainable health benefits. In reality, probiotic supplements, juices, and drinks do not have to provide any evidence to support the claims they make on their labels. There is no requirement for them to contain live strains of beneficial bacteria or to have the correct number of active units. Claims of immune-boosting, clarity, and focus do not have to be substantiated.
Dr. Karan Rajan points out that there are potential risks associated with taking probiotics, such as overcrowding existing beneficial bacteria, causing intestinal bacterial overgrowth, and contributing to antibiotic resistance. Some probiotics are genetically engineered, which could transfer harmful genes to other bacteria in the body.
Despite the marketing hype around probiotics, they may not actually contain the beneficial microbes found in the gut. Growing these specific microbes is challenging, and many probiotics sold commercially may not be the best option for gut health. Fermented foods may be a safer and more beneficial alternative to probiotic supplements.
Overall, the gap between what is being sold as probiotics and the current scientific evidence is significant. Foods that claim to boost mental health, such as those labeled as serotonin-boosting, may not have a clear scientific basis for their claims. It is important to consider the value of probiotics and other health foods beyond just their marketed benefits. Many of these molecules are unable to pass through the blood-brain barrier and impact the brain. Therefore, the connection between food and mood may be indirect, such as when consuming more fiber leads to healthier gut microbes producing metabolites that influence mood. Additionally, improved bowel movements from eating fiber can also contribute to feeling better. While there are indirect links between food and mood, it is difficult to pinpoint a single food that directly improves or worsens mood. Alcohol is an exception, as it can have immediate effects on mood and gut microbes. Maintaining regular bowel movements is important for overall well-being, with factors such as frequency, consistency, and ease of bowel movements playing a role in determining good digestive health. Developing a routine for bowel movements, similar to sleep patterns, can help improve overall digestive function. Disruptions to this routine, such as travel or changes in environment, can impact digestion and overall well-being. Cultural taboos around discussing bowel movements may contribute to the reluctance to openly talk about digestive health. We tend to avoid discussing odors. In Japan, they have toilets with white noise to reduce embarrassment over bathroom noises. This cultural example highlights the taboo surrounding toilet habits. Even though you may feel a bit embarrassed by the word, it's important to remember that bodily functions like going to the bathroom are natural and necessary for our health. In fact, holding it in can actually cause more problems. Dr. Karan Rajan put it perfectly when he said, "we need to make number twos number one."
I thoroughly enjoyed having Karan on the podcast and his ability to communicate complex ideas in a clear and memorable way. It's great to have a platform to discuss bowel-related topics openly. Taking care of our gut by feeding our microbiome with the right foods is essential for our overall health.
If you're interested in improving your gut health, starting with the podcast is a good first step. But for personalized advice and guidance, ZOE is a trusted resource for over 100,000 members. With at-home testing and a tailored app, ZOE helps you make smarter food choices to improve your health.
Give ZOE a try and take the first step towards better health. Visit zoe.com/podcast for a free quiz and 10% off as a podcast listener. Remember, the ZOE Science and Nutrition podcast is not medical advice, so consult your doctor for any health concerns.
Thank you for listening, and see you next time on the ZOE Science and Nutrition podcast. following sentence:
The quick brown fox jumped over the lazy dog.
Revised sentence: The fast brown fox leaped over the lethargic dog.
