Nutrition at the root of a healthy digestive system

Shelby Ramsey Special to the Valley News

People may ask themselves: “Is there anything I can do to strengthen or protect my gastrointestinal tract?”

Whatever the reason may be – to fend off viruses, wake up feeling better with more vigor, simply to build up the immune system or just “because.”

Dr. Jacqueline Wolf, associate professor of Medicine at Harvard Medical School and a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, said, “I actually think the best thing people can do is have good nutrition.”

A plethora of information can be found offering “the right eating plan / lifestyle,” including what to eat more of and what to omit immediately. Some of these diets include: “Should you eat red meat? Should you stay away from red meat? Should you be a vegan (plant-based diet)?” she said.

“There are a lot of studies out there,” Wolf said.

She said, “the Mediterranean diet is a good diet,” adding that fish is good to incorporate but to be mindful of the amount of mercury. As fish feed in streams and oceans, they take up a toxic form of methyl mercury.

When it came to plant-based diets, she said, “A big issue (is) you need to be able to get enough protein, and that is a big issue in plant-based diets.”

Another thing to be very mindful of is reducing sugar and carbohydrates.

Food was one important element of a healthy digestive system. Wolf said that exercise is the second important element.

“Exercise has also been shown to help metabolism,” she said. It “strengthens your health and your body.”

Depending on limitations, a few potential exercises to aid with balance are: heel-to-toe standing or walking, a standing march for 20 seconds, short walks with alternate knee lifts with each step or shifting your weight from left side to right side.

But Wolf offered some words of caution: One should ease into exercise slowly to avoid injury, warm up properly and, of course, take into consideration any and all limitations when it comes to exercise when living with chronic illness or disease. Always consult a physician before beginning any exercise practice. It’s common to see both extremes when it comes to exercise, and it’s up to each person to find what works, what doesn’t and what is appropriate.

In addition to healthy eating patterns and exercise, there can be a benefit in taking certain vitamins, she said.

“Vitamin D has, in some studies, shown to be preventative for colon cancer,” Wolf said.

While studies have only been conducted when looking at severe deficiencies, Vitamin D is known to have beneficial properties for bone health, Wolf said.

“People should be sure and get all their nutrition in their foods –calcium and the B vitamins,” too, she said.

Another consideration can be taking probiotics.

Probiotics can be helpful in inflammatory bowel disease.

“What I tell people is use a probiotic; use it for a month,” Wolf said. “If it doesn’t help, you’re wasting your money – try another one.”

Some brands she mentioned included Align, Visbiome and Pb8.

“Probiotics can aid digestion and help maintain gut health,” Wolf said. “Since the mid-1990s, clinical studies suggest that probiotic therapy can help treat several gastrointestinal ills, delay the development of allergies in children, and treat and prevent vaginal and urinary infections in women.”

Other benefits of probiotics may include: enhancing digestive function, improving gut integrity, improving nutritional absorption, reducing bloating/gas and aiding in decreasing systemic inflammation.

A healthy lifestyle can be likened to a delicate balancing act. In this case, it involves carefully choosing foods, disease prevention, management of chronic conditions and stretching/moving the body to feel its best inside and out.

For more information, visit https:// www.health.harvard.edu/ vitamins-and-supplements/healthbenefits-of-taking-probiotics.

Dr. Jacqueline Wolf is on the editorial board of Harvard Health Publications and a contributor to the Discovery Channel program

5 Tips To Keep Healthy Weight Loss Resolutions

committed to the goal. Other times, the resolution itself is the issue. It may be too broad or unrealistic, or there might not be a solid plan for achieving it.

Here are five goal-setting ideas that I share with my patients, family and friends to help them achieve healthy changes.

Focus on one goal at a time.

If you’ve decided to record the food you eat and start a daily exercise routine, consider focusing on your food journal first and then begin upping your exercise routine.

Set realistic and measurable resolutions and decide how you’ll measure success.

Dr. Frederick Kuo is the chief medical officer of employers and individuals in California for UnitedHealthcare of California.

Valley News/Courtesy photo

Dr. Frederick Kuo

Special to Valley News

Despite the annual chatter about New Year’s resolutions, many people give up by February and only a few people stay the course for a whole year. But still millions of Americans hold the course and continue to set goals with high hopes of a better year ahead.

Why is that? Sometimes it’s because we’re not really

Use specific times and numbers to avoid vagueness. Instead of a resolution to “have a less stressful morning routine,” make it your goal to get out of bed by 6:45 a.m. each day. Instead of pledging to “move more,” resolve to add a brisk, 30-minute walk to your daily routine.

Make your goals enjoyable.

Set resolutions you want to accomplish, not ones you think you should reach, and come up with ways to enjoy the time you’ve committed to them. For example, if your measurable goal is to eat five servings of fruits and vegetables every day, consider enrolling in a virtual cooking class that features