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STATEMENT OF CONFIDENTIALITY
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it
will be held in the strictest confidence and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation /
understanding of the document and its related contents. The Content, Concept and Programs cannot be used without prior written consent and
permission from Truworth Health Technologies Pvt. Ltd
Your essential guide to healing your
gut naturally and restoring the digestive system
Session by:
So whether you’re suffering from a chronic disease, battling a whole host of allergies, or simply
needing more energy and sparkle, spending sometime getting acquainted with your digestive
system is imperative to your health and well-being.
This workshop is a great starting point to understanding how our inner ecological system works
and what action steps we can take right now to help promote a healthy and thriving gut.
Hippocrates once said – ‘all diseases begin within the gut’
Healthy adult harbors 100 trillion bacteria in gut alone.
This is 10x the number of human cells we possess.
The GI tract surface area is as big as a tennis courts.
We are more bacteria than human
Almost 1000 different species of
microbes are present in the gut.
Each person hosts at least 160
different species of microbes.
Your ‘gut microbiome’ is made up of the trillions of microorganisms and their genetic material that live in
your intestinal tract. These microorganisms, mainly comprising bacteria, are involved in functions critical to
your health and wellbeing.
Gut Microbiota in Health - Symbiosis
Human Host Microbiome
- Increases the metabolic capacity of the host – digest plant carbohydrates, milk
product 10% of the calories from diet
- Provide vitamins (e.g. B2, B12, K & folic acid)
- Protect from colonization with pathogenic bacteria (colonization resistance)
And helps with digestion, metabolism, immune function and brain health
Provides
nutrients & shelter
In some instances, the gut microbiome becomes imbalanced or disrupted – this is called ‘Dysbiosis’.
WHAT IS ‘DYSBIOSIS’?
This can be caused by lots of things, including stress, illness, being overweight,
overuse of antibiotics, or eating a poor quality diet.
We now know that the GI tract is full of trillions of bacteria that not only help us process
food but that also help our bodies maintain homeostasis and overall well-being
WHAT IS A ‘HEALTHY GUT’?
There is no one ideal ‘Healthy Gut’.
Everyone’s gut is different, and it’s important that bacteria are able to function at their best,
rather than having specific types and numbers of bacteria.
Our gut microbiome begins to develop in very early life, and is influenced by genetics, delivery
method, age, stress, illness, environment, medication use, and diet.
Your gut does much more than digest your food
Your gut is a very delicate ecosystem, with more flora (healthy bacteria) contained within it than
all of the other cells in the body combined. Yes, that’s a lot of flora!
WHY YOUR GUT MATTERS?
Happy Gut = Happy Body
Scientists have dubbed the gut as our “second brain.”
Gut and brain has direct connection and it goes hand in hand. A troubled intestine can send signals to the
brain, just as a troubled brain can send signals to the gut.
Gut- Brain Connection
Happy Gut = Happy Mind
The Gut and the Nervous System- Neurons are cells found in your brain and central nervous
system that tell your body how to behave. There are approximately 100 billion neurons in the
human brain. Interestingly, your gut contains 500 million neurons, which are connected to your
brain through nerves in your nervous system.
When you are stressed, your brain goes into flight-or-fight mode, which can impact the blood flow to
your gut, which in response weaken your gut’s intestinal lining, making you more susceptible to illness,
exhaustion, and nutritional deficiencies.
Stress & Gut Connection
Happy Gut = Less Stress
Fortunately for us, stress is manageable and the microbiome is malleable . For your healthy gut it is
necessary to take daily action to improve your microbial health and your stress levels.
WHY YOUR GUT MATTERS?
Without the ability to absorb nutrients from your food and eliminate
waste, you may experience all kinds of health issues that, on the
surface, don’t seem to be related to your digestion but quite likely
are.
Issues that could be caused by having an unhappy gut.
Headaches Mood issues Weight gain Menstrual cramps
Fatigue Back pain Frequent colds
and many more….
When it comes to gut health, it’s not just food that can cause your flora to become imbalanced.
Many factors in our modern environment negatively impact our gut health.
WHAT AFFECTS OUR GUT HEALTH?
Antibiotic medications interfere with our microbiome.
While antibiotics are designed to attack pathogenic (bad) bacteria, they
indiscriminately wipe out our good bacteria as well!
Pesticides, herbicides and other agricultural chemicals
wind up in our gut when we eat non-organic food and hurt our friendly
tummy bugs, too!
Being ‘over-hygienic’ in the home can also contribute to imbalances
in your gut flora. In particular, anti-bacterial sprays and lotions
unfavorably impact your microbiome. Our bodies naturally require some
exposure to dirt and germs to build a healthy, robust immune system, but
an over-emphasis on ‘cleanliness’ can interfere with this natural process.
10
signs you have a
unhealthy gut
If you’ve said YES, to more than one of the items above, then now is a good time
to get reacquainted with your gut and give it the TLC it deserves!
for a healthy gut
It's thesmallthingsthatadduptomakebigchanges tohowwefeel!
Tryout these 10 simple steps tobuild a happierand healthier belly!
10
Daily Habits
Get enough sleep
Not getting enough or sufficient quality of sleep can have serious
impacts on your gut health, which can in turn contribute to more
sleep issues. Try to prioritize getting at least 7-8 hours of
uninterrupted sleep per night.
Stay hydrated
Drinking plenty of water has been shown to have a beneficial effect
on the mucosal lining of the intestines, as well as on the balance of
good bacteria in the gut. Staying hydrated is a simple way to
promote a healthy gut.
Hit Up Your Fiber
One of our body’s main methods of eliminating toxins is
through our poop!
Our body can’t do this job properly, unless you’re getting
enough fiber to keep things moving along and passing through.
Eat plenty of fresh fruit, vegetables, chia seeds, legumes,
soaked nuts, quinoa and brown rice to really boost your fiber
intake.
Feast on fermented foods
Fermented foods provide the cultured bacteria that our
digestive tract needs to function optimally.
Regular consumption of fermented foods can help to keep your
microbiome in tiptop condition!
These products include dosa, idli, dhokla, curd, appam,
buttermilk etc.
Eat Calmly and on Schedule
When we feel stressed, our body switches into ‘fight or flight’
mode.
As this happens, our body focuses on the physiological functions
that help us to flee or attack an enemy; blood is diverted to the
muscles, our breath rate increases and external senses become
hyper-alert.
Simultaneously, systems that are nonessential to fight or flight are
suppressed - this includes digestion.
Therefore, try not to eat when you’re feeling stressed and your
body isn’t in an ideal mode for digestion.
Resistant starch
Foods like Green bananas, oats, cooked and cooled rice &
potatoes, raw potato starch, legumes and some other grains
provide are good sources of resistant starch.
Technically classed as a type of fiber, resistant starch is thus named
because it resists digestion; as it passes through our digestive tract,
we don’t have the enzymes to break it down…but our gut
microflora do!
In fact, resistant starch is a feast for the bacteria in our gut and
provides the nutrients and fuel these bugs need to do their
important work.
Antibiotics if you need them
Indisputably, antibiotics can be life saving in certain situations.
However, antibiotics are often over-prescribed for health
conditions that don’t warrant this intervention. And although
antibiotics do kill off ‘bad bacteria’, our poor little ‘good bacteria’ in
the digestive tract get wiped out too!
Therefore, try to be discerning when choosing to use antibiotics –
often they are routinely recommended when they aren’t fully
needed, so question your doctor carefully.
Have probiotics
Probiotics are live bacteria found in cultured or fermented foods
that colonize our guts with health-boosting micro-organisms called
"the good" microorganisms as they benefit the body, specifically
the digestive system.
Probiotics help keep you healthy by decreasing the number of
“bad” bacteria in your gut, replacing the body’s “good” bacteria,
and restoring the body’s “good” versus “bad” bacterial balance.
Add a probiotic or cultured and fermented food to your daily diet
such as, yogurt, buttermilk, cheese, miso, tempeh, kefir, kimchi,
sauerkraut, pickles, and fermented milk.
Antibiotics Vs Probiotics
Have Prebiotics
Prebiotics are non digestible plant fibers that humans can't digest.
The beneficial bacteria in your gut eat this fiber.
Prebiotic fiber goes through the small intestine undigested and is
fermented when it reaches the large colon.
This fermentation process feeds beneficial bacterial colonies
(including probiotic bacteria) and helps to increase the number of
desirable bacteria in our gut, that are associated with better health
and reduced disease risk.
Foods that are high in prebiotics include garlic, beans, green
bananas, artichokes, oats, avocado, leeks, onions, chicory root,
asparagus, or any green leafy vegetables.
Rest your system
Just like you do, your belly needs some rest to work in peak
condition.
When you think about all the hard (and incredible!) work your
digestive system does to transform food into - well, you - it’s little
wonder that it needs time to repair and heal between meals.
Try not to over eat or snack overly often, as this ensures your
belly gets the break that it deserves between all its hard digestive
work.
for a healthy gut
6
Natural
Remedies
Ginger
Ginger aids gastric emptying by speeding up
the movement of foods from the stomach to
upper intestinal tract and can be effectively
used for treating indigestion, diarrhea,
bloating and irritable bowel syndrome.
A cup of comforting ginger tea helps in
soothing and proper functioning of the
gastro-intestinal tract.
Garlic
Garlic helps in treating intestinal problems
like diarrhea, colitis and dysentery by
stimulating the growth of healthy bacteria
while destroying intestinal parasites and
worms.
Consume 3-4 cloves of raw garlic daily to
treat digestive problems.
Fennel Seeds
Fennel show antispasmodic and anti- inflammatory
properties. For people suffering from IBS, it helps to
kick start digestion by stimulating the production of
gastric enzymes.
Consume 1-1 ½ teaspoon of fennel seeds on regular
basis to keep your digestive tract healthy and happy.
Amla
High levels of Vitamin C in Amla aids in
detoxifying the GI tract, enhances food
absorption and helps to balance the pH levels
reducing acidity.
Try taking a shot of amla juice every day for
optimal digestive support.
Caraway Seeds
Caraway seeds help to soothe the digestive
tract muscles, improve overall digestion,
reduce bloating and help stimulate a healthy
appetite.
Toast the caraway seeds lightly and add
them to your breads and salads to reap
benefits.
Triphala
One of the oldest Ayurvedic herbal medicine,
Triphala has been found to show antibacterial,
anti-inflammatory and laxative properties. It
works to supports regular bowel elimination while
improving our body’s natural ability to assimilate
nutrients.
Take half to one teaspoon in the morning before
breakfast to promote overall digestive wellness.
Yoga Poses for a
Healthy Gut Bacteria:
Cow-Cat pose
• Stimulates the
intestine and gut
circulation
• Relieves gas and
bloating
• Massages intestines
• Tones abdominal muscles
• Relieves constipation
Supine Twist Downward Facing Dog
• Energizes and rejuvenates the
entire body
• As an inversion, calms the nervous
system, relieves stress
• Gives grounded feel of connection
between body, mind and gut
Thank you
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the
strictest confidence and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its
related contents. The Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd.

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Improve Gut Health

  • 1. STATEMENT OF CONFIDENTIALITY All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The Content, Concept and Programs cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd Your essential guide to healing your gut naturally and restoring the digestive system Session by:
  • 2. So whether you’re suffering from a chronic disease, battling a whole host of allergies, or simply needing more energy and sparkle, spending sometime getting acquainted with your digestive system is imperative to your health and well-being. This workshop is a great starting point to understanding how our inner ecological system works and what action steps we can take right now to help promote a healthy and thriving gut. Hippocrates once said – ‘all diseases begin within the gut’
  • 3. Healthy adult harbors 100 trillion bacteria in gut alone. This is 10x the number of human cells we possess. The GI tract surface area is as big as a tennis courts. We are more bacteria than human
  • 4. Almost 1000 different species of microbes are present in the gut. Each person hosts at least 160 different species of microbes.
  • 5. Your ‘gut microbiome’ is made up of the trillions of microorganisms and their genetic material that live in your intestinal tract. These microorganisms, mainly comprising bacteria, are involved in functions critical to your health and wellbeing.
  • 6. Gut Microbiota in Health - Symbiosis Human Host Microbiome - Increases the metabolic capacity of the host – digest plant carbohydrates, milk product 10% of the calories from diet - Provide vitamins (e.g. B2, B12, K & folic acid) - Protect from colonization with pathogenic bacteria (colonization resistance) And helps with digestion, metabolism, immune function and brain health Provides nutrients & shelter
  • 7. In some instances, the gut microbiome becomes imbalanced or disrupted – this is called ‘Dysbiosis’. WHAT IS ‘DYSBIOSIS’? This can be caused by lots of things, including stress, illness, being overweight, overuse of antibiotics, or eating a poor quality diet.
  • 8. We now know that the GI tract is full of trillions of bacteria that not only help us process food but that also help our bodies maintain homeostasis and overall well-being WHAT IS A ‘HEALTHY GUT’? There is no one ideal ‘Healthy Gut’. Everyone’s gut is different, and it’s important that bacteria are able to function at their best, rather than having specific types and numbers of bacteria. Our gut microbiome begins to develop in very early life, and is influenced by genetics, delivery method, age, stress, illness, environment, medication use, and diet.
  • 9. Your gut does much more than digest your food Your gut is a very delicate ecosystem, with more flora (healthy bacteria) contained within it than all of the other cells in the body combined. Yes, that’s a lot of flora! WHY YOUR GUT MATTERS? Happy Gut = Happy Body
  • 10. Scientists have dubbed the gut as our “second brain.” Gut and brain has direct connection and it goes hand in hand. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Gut- Brain Connection Happy Gut = Happy Mind The Gut and the Nervous System- Neurons are cells found in your brain and central nervous system that tell your body how to behave. There are approximately 100 billion neurons in the human brain. Interestingly, your gut contains 500 million neurons, which are connected to your brain through nerves in your nervous system.
  • 11. When you are stressed, your brain goes into flight-or-fight mode, which can impact the blood flow to your gut, which in response weaken your gut’s intestinal lining, making you more susceptible to illness, exhaustion, and nutritional deficiencies. Stress & Gut Connection Happy Gut = Less Stress Fortunately for us, stress is manageable and the microbiome is malleable . For your healthy gut it is necessary to take daily action to improve your microbial health and your stress levels.
  • 12. WHY YOUR GUT MATTERS? Without the ability to absorb nutrients from your food and eliminate waste, you may experience all kinds of health issues that, on the surface, don’t seem to be related to your digestion but quite likely are. Issues that could be caused by having an unhappy gut. Headaches Mood issues Weight gain Menstrual cramps Fatigue Back pain Frequent colds and many more….
  • 13. When it comes to gut health, it’s not just food that can cause your flora to become imbalanced. Many factors in our modern environment negatively impact our gut health. WHAT AFFECTS OUR GUT HEALTH? Antibiotic medications interfere with our microbiome. While antibiotics are designed to attack pathogenic (bad) bacteria, they indiscriminately wipe out our good bacteria as well! Pesticides, herbicides and other agricultural chemicals wind up in our gut when we eat non-organic food and hurt our friendly tummy bugs, too! Being ‘over-hygienic’ in the home can also contribute to imbalances in your gut flora. In particular, anti-bacterial sprays and lotions unfavorably impact your microbiome. Our bodies naturally require some exposure to dirt and germs to build a healthy, robust immune system, but an over-emphasis on ‘cleanliness’ can interfere with this natural process.
  • 14. 10 signs you have a unhealthy gut If you’ve said YES, to more than one of the items above, then now is a good time to get reacquainted with your gut and give it the TLC it deserves!
  • 15. for a healthy gut It's thesmallthingsthatadduptomakebigchanges tohowwefeel! Tryout these 10 simple steps tobuild a happierand healthier belly! 10 Daily Habits
  • 16. Get enough sleep Not getting enough or sufficient quality of sleep can have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7-8 hours of uninterrupted sleep per night.
  • 17. Stay hydrated Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut.
  • 18. Hit Up Your Fiber One of our body’s main methods of eliminating toxins is through our poop! Our body can’t do this job properly, unless you’re getting enough fiber to keep things moving along and passing through. Eat plenty of fresh fruit, vegetables, chia seeds, legumes, soaked nuts, quinoa and brown rice to really boost your fiber intake.
  • 19. Feast on fermented foods Fermented foods provide the cultured bacteria that our digestive tract needs to function optimally. Regular consumption of fermented foods can help to keep your microbiome in tiptop condition! These products include dosa, idli, dhokla, curd, appam, buttermilk etc.
  • 20. Eat Calmly and on Schedule When we feel stressed, our body switches into ‘fight or flight’ mode. As this happens, our body focuses on the physiological functions that help us to flee or attack an enemy; blood is diverted to the muscles, our breath rate increases and external senses become hyper-alert. Simultaneously, systems that are nonessential to fight or flight are suppressed - this includes digestion. Therefore, try not to eat when you’re feeling stressed and your body isn’t in an ideal mode for digestion.
  • 21. Resistant starch Foods like Green bananas, oats, cooked and cooled rice & potatoes, raw potato starch, legumes and some other grains provide are good sources of resistant starch. Technically classed as a type of fiber, resistant starch is thus named because it resists digestion; as it passes through our digestive tract, we don’t have the enzymes to break it down…but our gut microflora do! In fact, resistant starch is a feast for the bacteria in our gut and provides the nutrients and fuel these bugs need to do their important work.
  • 22. Antibiotics if you need them Indisputably, antibiotics can be life saving in certain situations. However, antibiotics are often over-prescribed for health conditions that don’t warrant this intervention. And although antibiotics do kill off ‘bad bacteria’, our poor little ‘good bacteria’ in the digestive tract get wiped out too! Therefore, try to be discerning when choosing to use antibiotics – often they are routinely recommended when they aren’t fully needed, so question your doctor carefully.
  • 23. Have probiotics Probiotics are live bacteria found in cultured or fermented foods that colonize our guts with health-boosting micro-organisms called "the good" microorganisms as they benefit the body, specifically the digestive system. Probiotics help keep you healthy by decreasing the number of “bad” bacteria in your gut, replacing the body’s “good” bacteria, and restoring the body’s “good” versus “bad” bacterial balance. Add a probiotic or cultured and fermented food to your daily diet such as, yogurt, buttermilk, cheese, miso, tempeh, kefir, kimchi, sauerkraut, pickles, and fermented milk.
  • 25. Have Prebiotics Prebiotics are non digestible plant fibers that humans can't digest. The beneficial bacteria in your gut eat this fiber. Prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the large colon. This fermentation process feeds beneficial bacterial colonies (including probiotic bacteria) and helps to increase the number of desirable bacteria in our gut, that are associated with better health and reduced disease risk. Foods that are high in prebiotics include garlic, beans, green bananas, artichokes, oats, avocado, leeks, onions, chicory root, asparagus, or any green leafy vegetables.
  • 26. Rest your system Just like you do, your belly needs some rest to work in peak condition. When you think about all the hard (and incredible!) work your digestive system does to transform food into - well, you - it’s little wonder that it needs time to repair and heal between meals. Try not to over eat or snack overly often, as this ensures your belly gets the break that it deserves between all its hard digestive work.
  • 27. for a healthy gut 6 Natural Remedies
  • 28. Ginger Ginger aids gastric emptying by speeding up the movement of foods from the stomach to upper intestinal tract and can be effectively used for treating indigestion, diarrhea, bloating and irritable bowel syndrome. A cup of comforting ginger tea helps in soothing and proper functioning of the gastro-intestinal tract. Garlic Garlic helps in treating intestinal problems like diarrhea, colitis and dysentery by stimulating the growth of healthy bacteria while destroying intestinal parasites and worms. Consume 3-4 cloves of raw garlic daily to treat digestive problems.
  • 29. Fennel Seeds Fennel show antispasmodic and anti- inflammatory properties. For people suffering from IBS, it helps to kick start digestion by stimulating the production of gastric enzymes. Consume 1-1 ½ teaspoon of fennel seeds on regular basis to keep your digestive tract healthy and happy. Amla High levels of Vitamin C in Amla aids in detoxifying the GI tract, enhances food absorption and helps to balance the pH levels reducing acidity. Try taking a shot of amla juice every day for optimal digestive support.
  • 30. Caraway Seeds Caraway seeds help to soothe the digestive tract muscles, improve overall digestion, reduce bloating and help stimulate a healthy appetite. Toast the caraway seeds lightly and add them to your breads and salads to reap benefits. Triphala One of the oldest Ayurvedic herbal medicine, Triphala has been found to show antibacterial, anti-inflammatory and laxative properties. It works to supports regular bowel elimination while improving our body’s natural ability to assimilate nutrients. Take half to one teaspoon in the morning before breakfast to promote overall digestive wellness.
  • 31. Yoga Poses for a Healthy Gut Bacteria:
  • 32. Cow-Cat pose • Stimulates the intestine and gut circulation • Relieves gas and bloating • Massages intestines • Tones abdominal muscles • Relieves constipation Supine Twist Downward Facing Dog • Energizes and rejuvenates the entire body • As an inversion, calms the nervous system, relieves stress • Gives grounded feel of connection between body, mind and gut
  • 33. Thank you All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd.