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You are here: Home / Walk with Doc / Walk With a Doc / Gut Health and Sleep

Gut Health and Sleep

June 1, 2020 By Mona Dave

Gut Health and Sleep

Our digestive system or gut, is a long muscular tube that goes from our mouth to our bottom.

Gut and Brain health

The Gut-Brain Axis

Our gut is often referred to as our “second brain” because the gut is home to a huge complex of nerves known as the enteric nervous system.  The enteric nervous system is constantly communicating with the brain to regulate vital processes.

The vagus nerve connects the network of nerves in the gut to different regions of the brain.  This is referred to as the gut-brain axis. How exactly does this happen…through our gut micriobiota!

Inside our gut, we have trillions of “good bugs” known as our gut microbiota. The gut microbiota produces specific neurotransmitters and hormones such as serotonin that communicate back to the brain through the vagus nerve. Serotonin is a key biochemical that regulates our mood. Serotonin is also a precursor for melatonin, a hormone essential to the light-dark cycle that eases us to sleep. Having a well-balanced, diverse gut microbiota is essential for daily functioning. When our gut microbiota is less diverse, it affects the production of serotonin, which then affects our ability to sleep.

Support Your Gut Health to Help You Sleep

Our environment and diet have a profound influence on the composition of our gut microbiota. Because of the way our gut health and sleep are entwined, it is crucial to treat the gut in order to improve sleep.

Rather than making big, unsustainable changes, set small attainable goals to promote a healthy gut microbiota.

Increase your prebiotics

Prebiotics are a type of food indigestible to you, but they feed the “good bugs” in your gut.

Prebiotics can be found in:

  • Onions
  • Artichokes
  • Garlic
  • Asparagus
  • Oyster mushrooms
  • Apples
  • Plums
  • Beans
  • Good quality dark chocolate

Increase your probiotic

Probiotics are live beneficial bacteria that are naturally created by the process of fermentation.

Probiotics can be found in:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Miso soup
  • Kimchi
  • Supplements

Swap out sugars

Research has shown that excessive sugar consumption increases the growth rate of the “bad bugs” and disturbs the gut microbiota balance. Skip foods and drinks with added sugars and seek out sources of carbohydrates with high fiber content.

Avoid excessive use of antibiotics

Antibiotics are one of the most commonly prescribed drugs. Antibiotics work by destroying bacteria in the body.  Antibiotics destroy both good and bad bacteria. Discuss antibiotic use with your physician before deciding if it is the best option.

Be active

Research has consistently found that regular physical activity positively changes the quality and quantity of the gut microbiota’s composition.

If you would like more information about gastrointestinal (GI) digestive disorders and nutrition in children, please contact Dr. Mona Dave’s Plano Office or Southlake Office.

Filed Under: Walk With a Doc

Digestive Health & Nutrition in Children

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Our offices are convienently located in Plano and Southlake, TX. We are dedicated to providing the highest quality of patient care. Dr. Dave and her staff work extremely hard to streamline the referral process, expedite appointment scheduling, and promptly respond to patient calls. Her practice offers a pure pediatric environment. A pediatric trained … Dr. Manisha "Mona" Dave

MOM-APPROVED DOCTOR – DFW CHILD MAGAZINE

Manisha “Mona” Harpavat Dave, MD Pediatric Gastroenterologist Digestive Health & Nutrition in Children Diplomate Certification in Pediatric Gastroenterology Diplomate, American Board of Pediatrics Awards and Honors          Scientific Research Plano Office 6300 W Parker Rd, Bldg 2, Suite 424 Plano, TX 75093 Phone: … Dr. Mona Dave

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Celiac disease (CD, Celiac Sprue, Gluten Intolerance) in children tends to have digestive disorders that may result in growth problems. Celiac disease prevents the body from absorbing essential nutrients (nutrient malabsorption) resulting in diarrhea, weight loss, abdominal distention, failure to thrive and muscle wasting. Celiac disease in teenagers may not occur … Celiac Disease

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Digestive Health & Nutrition

Manisha “Mona” Dave, MD
Pediatric Gastroenterologist
Texas Digestive Disease Consultants
 

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