In August 2023, a Russian influencer living in Malaysia suddenly passed away. She was 39 years old. Zana Samsonova spread her vegan-only diet to her 600,000 followers on social media. Her friends and neighbors said starvation was reportedly the cause.
A month earlier, German fitness influencer Joe Lindner died from a swollen artery. He had been complaining of neck pain for three days before his death. Lindner posted photos of his diet, exercise routine and incredibly chiseled body to his 9 million Instagram followers. He had undergone hernia surgery and was on testosterone replacement therapy (TRT). He was 30 years old.
In recent years, unexpected deaths of young people who have followed extreme diet and exercise regimens have been reported around the world. Indian actress Mishti Mukherjee has passed away at the age of 27 due to kidney failure. She was reportedly on a strict high-protein keto diet, which is known to be taxing on her liver and kidneys, for longer than required. A 21-year-old Chinese influencer who set a goal of losing more than 50 pounds in two months reportedly died due to her extreme diet and exercise habits.
Unhealthy and unrealistic tendencies that promote extreme weight loss and exercise habits can lead to chronic fatigue and exhaustion, imbalances in vital nutrients, electrolytes, and biochemicals, stress and damage to vital organs, and even more. is leading to death. Samsonova's extreme vegan diet (no jackfruit, no durian, no water) results in significantly lower levels of B-complex, vitamin D, calcium, and iron, among the minerals and nutrients the body needs to function. This would have resulted in a significant decline.
The keyword here is “extreme”. But with the barrage of diverse and often experimental diet opinions on social media, where do you draw the line and where does it end? Is there a right diet to follow?
Researchers at Cork University in Ireland put together a specific diet and observed the results within a test group over a four-week period. They found that participants who followed this diet saw a surge in beneficial bacteria in their guts. They also found that stress in these adults was significantly reduced. The diet consisted of fiber- and nutrient-rich whole grains, legumes, fermented foods, fruits and vegetables consumed throughout the day, and was a traditional diet that was almost common throughout the world.
There are two things to note from this study. The first is the food itself. Despite all the strict rules regarding special diets, emphasizing a fresh and varied diet that is in line with family and cultural traditions seems to be the most balanced and suitable for each individual. . These are the foods that many of us in our 40s and 50s ate as children. As you get older, you may want to eat less rather than make drastic changes to what you eat. Apart from a light but regular exercise routine, timing is also important to maintain the right balance of health and weight, such as eating at regular times and finishing dinner early.
The second thing to note in the above study is stress reduction through diet. In what has become known as the “microbiome gut-brain axis,” scientists are increasingly pointing to the influence of a direct link between food and emotions.
In supporting experiments, when germ-free mice raised in a germ-free environment were given probiotics, the number of beneficial bacteria in their abdominal cavities increased. The researchers noted that the mice were significantly less responsive to stress, anxiety, and depression.
Gut brain imaging studies have revealed how this works.
It is estimated that the human intestine contains approximately 100 trillion microorganisms representing thousands of species. (In comparison, the human body has about 30 trillion cells). The foods we eat affect the bacteria and microbiome in our gut. Through a balanced diet, beneficial bacteria produce chemicals that lead to better absorption and digestion, which determines our energy levels. The abdomen is also called the engine of the body. But aside from how agile we feel or how much stamina we have, the gut-brain axis appears to influence how we experience sensations and emotions.
We know that the gut is easily influenced by mood. When we feel stressed or anxious, the gut is the first thing affected. People who think too much often have weak stomachs. Furthermore, through its strong “intuition,'' it consciously senses the effects of stress and fear in the gut before the brain actively notices them. In his intestines he has 500 million neurons, which are very sensitive to register and react to certain emotions.
However, the gut-brain axis microbiome focuses equally on the gut as the driver, rather than the receptor, of what we feel and how we feel. The gut is a major contributor to the production of important neurotransmitters, particularly serotonin and gamma-aminobutyric acid (GABA). Serotonin not only helps the body clock function, but also contributes to our sense of well-being. 95% of the serotonin in your body is produced by your gut microbiome. GABA is primarily produced by the abdominal microbiome and helps control feelings of anxiety and fear. It puts a brake on these emotions.
Changes in GABA levels are thought to be associated with depression, anxiety, schizophrenia, and autism. Beneficial bacteria, especially lactic acid bacteria, have been shown to contribute to the production of biochemicals that directly affect mood.
When your gut is in good health, its signals are relayed and received by your brain as well.
This communication between the brain and the gut is facilitated by a network of cranial nerves. The longest of these is the vagus nerve, which originates in the brainstem and supplies organs in the chest and abdomen. It carries messages in both directions, signaling changes in these areas to the brain and vice versa.
Starting from here, scientists are observing, reporting, and experimenting with how microbial changes in the gut directly change and impact our emotional and mental health. A new field called psychobiotics focuses on finding ways to treat and alleviate depression and anxiety through dietary changes, as well as medication.
Interestingly, the idea that good gut bacteria can alleviate symptoms of melancholia was first popularized by JPG Phillips in 1910. It took scientists a century to piece together the fact that the gut-brain axis is an important pathway for the treatment and prevention of melancholia. Clinical depression among mood disorders.
Science is gathering more evidence about this approach, but there are some things to consider. A balanced diet (what our grandparents ate) is good for you. Fasting once a week (like Rishi Sunak!) gives your intestines a chance to catch up or rest. The parts are important. Eating in small portions throughout the day or stopping before hitting the full button will help your intestines digest food better and more efficiently. Meal timing is just as important as what you eat. You can try dieting, but for a set period of time.
Finally, the corollary of “we are what we think” and “we are what we eat” ultimately means that “what we eat is what we eat.” It may be said that it is the way we feel. And think about it. ”
This article is written by Vandana Kohli, an entrepreneur, filmmaker, and author based in New Delhi.
