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Nourishing the Gut for a Healthy Mind: Celebrating World Health Day 2024

On World Health Day 2024, let’s delve into the fascinating world of our gut microbiome and its profound impact on our overall well-being. The gut microbiome, a complex ecosystem of microorganisms residing in our digestive tract, is an integral part of our health that influences everything from our metabolism to our mood. Understanding the gut-brain axis and nurturing our gut health through nutrition can lead to a happier, healthier life.

 

The gut-brain axis is a bidirectional communication network that links the enteric nervous system of the gut with the central nervous system of the brain. This intricate relationship means that our gut health can influence our mental state, earning the gut the nickname “the second brain.” The gut microbiota plays a pivotal role in this axis, producing various neurotransmitters and signalling molecules that can affect brain function and mood.

 

So, how can we support this crucial aspect of our health through diet? Here are some practical tips for fostering a healthy gut microbiome:

  1. Boost Fibre Intake: Incorporate a variety of high-fibre foods like fruits, vegetables, whole grains, nuts, and seeds. These act as prebiotics, feeding the good bacteria in your gut.
  2. Embrace Dietary Diversity: Aim for at least 30 different plant-based foods each week to encourage microbial diversity.
  3. Enjoy Fermented Foods: Include fermented foods like yogurt, kefir, natto, miso, tempeh, sauerkraut, kimchi, and kombucha, which contain probiotics that can help balance your gut flora.
  4. Stay Hydrated: Drinking plenty of water aids digestion and helps maintain the mucosal lining of the intestines.
  5. Limit Processed Foods: Ultra-processed foods that are high in sugar, saturated fat, salt and preservatives can disrupt your gut microbiome. Examples include sausage, frozen ready meals, sugary sodas, instant noodles and candies. Opt for whole, unprocessed ingredients whenever possible.
  6. Practice Mindful Eating: Take the time to chew your food thoroughly, which can aid digestion and absorption of nutrients, benefiting your gut microbiota.

The link between gut health and mental health is supported by numerous studies. For instance, an imbalance in the gut microbiota has been associated with various mental health issues, including anxiety and depression. By nurturing our gut microbiota through diet, we can potentially improve our mental health and resilience to stress.

Now, let’s put these tips into practice with a delicious and nutritious vegan recipe that’s sure to delight your taste buds and your gut bacteria.

Vegan Tofu Stir-Fry

Serves 2

Ingredients:

400g extra firm tofu, diced

2 cloves garlic, minced

1 slice ginger, grated

1 medium carrot, shredded

1 cup snap peas

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 tablespoon sesame oil

1 tablespoon soy sauce

Salt and pepper to taste

 

Instructions:

  1. Heat oil in a large non-stick pan over medium heat. Add tofu and cook until golden brown. Remove from the pan and set aside.
  2. In the same pan, sauté garlic and ginger until slightly softened. Add carrot and stir-fry for about 3 minutes until slightly softened.
  3. Add snap peas and bell peppers. Stir-fry for about 2 minutes.
  4. Return tofu to the pan, toss everything together with soy sauce and heat through.
  5. Season with salt and pepper to your liking. Ready to serve.

*This dish can be served with cooked brown rice or soba noodles*

 

Nutritional Analysis (per serving):

Calories: 251 kcal

Protein: 19g

Total fat: 11g

Total Carbohydrates: 22g

Fibre: 5g

 

This recipe is not only a feast for the eyes with its vibrant colours but also a treat for your gut microbiota, providing a rich source of plant-based proteins and dietary fibre. By incorporating such gut-friendly meals into your diet, you can take a proactive step towards enhancing your gut-brain axis and, consequently, your mental and physical health.

 

滋養腸道，保持健康心態：慶祝 2024 年世界衛生日

在 2024 年世界衛生日，讓我們深入了解腸道微生物組的世界及其對我們整體健康的深遠影響。 腸道微生物組是存在於我們消化道中的複雜微生物生態系統，是我們健康不可或缺的一部分，影響著從新陳代謝到情緒的一切。 了解腸腦軸並透過營養培養腸道健康可以帶來更快樂、更健康的生活。

腸腦軸是一個雙向通訊網絡，將腸道的腸神經系統與大腦的中樞神經系統連接起來。 這種錯綜複雜的關係意味著我們的腸道健康可以影響我們的精神狀態，因此腸道被稱為「第二個大腦」。 腸道微生物群在此軸中發揮關鍵作用，產生各種會影響大腦功能和情緒的神經傳導物質和訊號分子。

那麼，我們如何透過飲食來支持我們健康的這一重要面向呢？ 以下是培養健康腸道微生物組的一些實用技巧：

  1. 增加纖維：加入各種高纖維食物，如水果、蔬菜、全穀類、堅果和種子。 它們充當益生元，為腸道中的有益細菌提供營養。
  2. 膳食多樣化：每週至少吃 30 種不同的植物性食物，以促進微生物多樣性。
  3. 發酵食品：包括乳酪、克菲爾、納豆、味噌、天貝（印尼發酵黃豆餅）、德式酸菜、泡菜和康普茶等發酵食品，它們含有益生菌，有助於平衡腸道菌叢。
  4. 補充水分：喝足夠的水有助於消化並有助於維持腸道黏膜內壁。
  5. 限制加工食品：富含糖、飽和脂肪、鹽和防腐劑的超加工食品會破壞腸道微生物組， 例如香腸、冷凍即食食品、汽水、即食麵和糖果。 盡可能選擇完整的、未加工的食材。
  6. 正念飲食：花時間徹底咀嚼食物，可以幫助消化和吸收營養，有益於腸道微生物群。

 

腸道健康與心理健康之間的關聯得到了許多研究的支持。 例如，腸道微生物群的不平衡與各種心理健康問題有關，包括焦慮和憂鬱。 透過飲食培育腸道微生物群，我們可以改善我們的心理健康和抗壓性。

現在，讓我們將這些技巧付諸實踐，製作美味又營養的純素食譜，以滿足您的味蕾和腸道細菌的需求。

 

純素豆腐炒雜菜

2人份

食材：

400克硬豆腐，切塊

2 瓣大蒜，切碎

1 片生薑，切碎

1 條甘筍，切絲

1 杯豌豆

1 個紅甜椒，切片

1 個黃甜椒，切片

1湯匙芝麻油

1湯匙豉油

鹽和胡椒調味

 

做法：

  1. 易潔鑊用中火加熱油， 加入豆腐塊，煮至金黃色。 從鑊中取出並放在一邊。
  2. 在同一個鑊中，爆香大蒜和薑。加入紅蘿蔔，炒約​​3分鐘至稍微變軟。
  3. 加入豌豆和彩椒，炒約2分鐘。
  4. 將豆腐放回鑊中，加入豉油攪拌，將所有食材炒至熟透。
  5. 依照自己的喜好加鹽和胡椒調味，即成。

*這道菜可配搭糙米或蕎麥麵一併進食*

 

營養分析（每份）：

卡路里：251大卡

蛋白質：19克

總脂肪：11克

總碳水化合物：22克

纖維：5克

 

此食譜不僅顏色鮮豔吸引，還為您的腸道微生物群提供豐富的植物性蛋白質和膳食纖維來源。 透過將此類有益於腸道的飲食納入您的飲食中，以增強您的腸腦軸，從而促進您的身心健康。

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Thinking Of Starting A Family? Read These Health Tips First

By Sally Shi-po POON (Registered Dietitian)

Infertility is defined as not being able to get pregnant after one year (or longer) of regular unprotected sex. It is said to affect 1 in every 6 couples. While couples cannot control all of the factors causing infertility, they can control their eating habits and lifestyle as these can have significant impacts on the ability to get pregnant. The following are important steps to help you get ready for the healthiest pregnancy possible.

 

1. Maintain a healthy weight

In women, being underweight, being overweight or exercising too much may lead to infertility, according to the American College of Obstetricians and Gynecologists. In men, obesity is also associated with infertility due to lowered sperm count and motility, according to the National Infertility Association. Therefore, couples should maintain an optimal body weight as well as waist circumference to increase the chance of getting pregnant.

Healthy Weight Ranges

Boyd Mass Index (BMI): 18.5-24.9 (Caucasian); 18.5-22.9 (Asian)
Waist Circumference: <94cm for men and <80cm for women (Caucasian); <90cm for men and <80cm for women (Asian)

Sadly, there is no magic solution to sustainable weight loss. To lose weight successfully, you need to make healthier food choices, eat a balanced diet with portion control, and be physically active. Furthermore, adherence to healthy diets favouring whole grains, fruits, vegetables, poultry, and seafood are associated with better fertility in women and better semen quality in men, according to a review published in the American Journal of Obstetrics and Gynecology in 2017.

Avoid going on a fad diet where you eat a very restrictive diet for a short period of time and often lose weight quickly. Most people on this style of diet get fed-up very soon, start over-eating, make poor food choices and regain the weight they lost. Fad diets can also deplete your body of the nutrients it needs for healthy pregnancy. Consult a dietitian who can help you lose weight in a way that suits your lifestyle.

 

2. Get plenty of iron from plants

A diet rich in plant-based iron may reduce the risk of infertility, according to results from The Nurses’ Health Study II. Plant foods that are rich in iron include lentils, kidney beans, chickpeas, tofu, black sesame, cashew nuts, spinach, fortified cereals, and whole grains. To absorb the most iron from the foods, avoid drinking coffee, tea or milk with meals and add vitamin C from guava, orange, kiwi, lemon, or bell peppers to your meals to enhance iron absorption.

 

3. Go low GI

Polycystic ovary syndrome (PCOS) is the most common cause of female infertility. PCOS affects between 6% and 12% of women overall, which appears to be more common among overweight women. Women with PCOS often don’t have menstrual periods, or they only have periods on occasion. Because the eggs are not released, most women with PCOS have trouble getting pregnant. Research shows that weight loss of 5% is associated with improvement in amenorrhoea (absence of menstruation) for overweight women with PCOS.

Healthy eating tips for women with PCOS:

  • choose high-fibre, low-glycaemia index (GI) carbohydrates – at least half of all the grains eaten should be whole grains such as whole-wheat flour, oatmeal, and brown rice;
  • limit added sugars and refined grains such as sugary beverages, cakes, white bread and white rice;
  • choose monounsaturated and polyunsaturated fats such as avocados, olive oil, flaxseeds, walnuts, salmon, and sardines; and
  • limit saturated and trans fats such as butter, lard, stick margarine, shortening, and partially hydrogenated oil.

 

4. Stop drinking and smoking

Alcohol and smoking can damage the eggs and sperm, and reduce the fertility of both males and females. Therefore, if you and your partner are serious about trying to start a family, you should consider avoiding alcoholic drinks and quitting smoking to increase the chance of pregnancy.

 

5. Increase your folic acid intake

Folic acid won’t boost your fertility, but taking folic acid regularly before becoming pregnant and during pregnancy helps prevent neural tube defects (malformations of the spine, skull, and brain) in babies. Therefore, all women who could become pregnant should take 400 micrograms of folic acid daily from supplements. In addition, choose foods that are rich in folic acid, including asparagus, Brussels sprouts, spinach, mustard greens, oranges, peanuts, black-eyed peas, kidney beans, liver, whole grains, and fortified breakfast cereals.

 

For more information about eating for fertility, consult a dietitian for personalized advice and diet plan.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/thinking-of-starting-a-family-health-tips

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