The sedentary lifestyle and leaky guts

Modernity has thrust upon humans the challenge of adapting to urbanisation. A way of life far removed from nature. Dependence on ready, processed meals. Hopping from our homes into vehicles and rarely walking a mile in a month.

Our activities are programmed to exclude undue stress, and when indeed we engage in strenuous activity, this would be modular; in a gym or in the comfort of homes, and perhaps the occasional walk in the park.

The tripartite relationship between inactivity, dietary choices, and the affront on the natural hunter-gatherer preset, has been critical in reshaping our biology. Epigenetic consequences of this onslaught is seen in the ever increasing morbidity linked to these unhealthy alliances.

Inactivity

Inactivity in this sense has been described as absence of regular physical activity that is critical to sustaining our well-being either in search of food, a mate or to seek or build shelter. In essence not needing to expend energy as a result of necessary work. Primordial sapiens survived and were ever in dread of extermination by predators that shared their world. Activity was not only necessary but essential to prevent decimation of tribes.

The altered food-chain

In evolving to a more domesticated lifestyle, the ability to gather and store food for a later day and acquisition of tools to provide shelter further expanded their options. Life in the intervening years has been exponentially transformed to one of convenience. The increasing absence of natural substrates and their substitution with products from an industrial revolution of dubious import means food today is far removed from the ‘food-chain’. Our biome is bombarded with foreign substrates with no relevance or salience.

Gut Injury

Dietary choices remain critical to the development of a healthy internal environment for our organs to do necessary work of keeping us alive. The body defences begin with the physical barrier with the outside world. Students of biology understand the role our skin and mucous membranes play as the first line of defence. Extremes of temperature and hazardous environments for many could damage the skin or cause allergies. So too can ingestion of a range of ‘food’ types which could trigger internal maladies setting off chain events with huge consequences on the health. The Control of Substances Hazardous to Health is a regulation in place on an industrial scale to prevent environmental pollutants accosting workers in the line of duty. Food and Drug agencies also serve to regulate our diet to ensure products in our food chain are certified as safe for consumption. Unfortunately the science of food technology is, like most industries, driven by market forces.

From the crazy processes of ‘sugar’ manufacturing to the production of sweeteners in our diets. From the inclusion of salt to crisps to the use of mono-sodium glutamate additives to condiments for cooking. From the fast-food drive-throughs to the quick fix microwaveable meals. The assault to our gut is endless and triggers a cascade of autoimmune responses inadvertently maintaining an inflammatory reaction breaching the integrity of the villi in addition to altering the gut microbiome. The paucity of food rich in natural anti-inflammatory molecules also known as phytochemicals is the consequences of over reliance on processed meals.

The damage to the gut from the typical western diet contributes to a number of problems: damage to the gut surfaces resulting in poor absorption, persistent feeling of hunger due to craving, bloating, and altered gut bacteria. In addition to inactivity the result is weight gain with excess adiposity.

What Diets?

A change to diet rich in phytochemicals and antioxidants is the first step towards restoring gut health. Research also links stress and poor sleep to craving for food as indicated by the levels of ghrelin, the hunger hormone. Fasting increases plasma ghrelin levels. The import of this is to consider a diet that is healthy, filling and yet does not contribute to weight gain.

The diets of Paleolithic man was predominantly lean meat and plant - wild fruits, berries and greens. It is perhaps instructive that modern diet in its quest to achieve satiety has bypassed these multifaceted sources of food and become proficient in white food and heavy proteins.

Phytonutrients and phytochemicals include a number of molecules derived from plants that protect them from diseases or other predators or insects. These naturally occurring molecules have been shown to help the plant resist various infections including viruses, bacteria or fungi. Diets rich in these nutrients demonstrably improve gut health including restoring improved microbiome. Polyphenols, flavonoids and phytoproteins abound in various plants and any diet rich in these nutrients are certainly a good way to begin the journey to a healthier body weight.

The role of antioxidants from plant based diets including vitamin C, Flavins (yellow-colored compounds in plants and in Vitamin B2) has been well researched. These molecules in no small measure can attenuate the effects of inflammatory reactions in biological systems.

At the end of this article will be a list of some food sources of these nutrients.

So where does Exercise fit in?

The normal energy balance requires intake and expenditure to be proportionate to drive the balance in any one direction. If intake exceeds expenditure it is more likely that the energy pathway towards storing excess calories as adipose would be high. Similarly in the absence of regular activity the demand for glucose as a source of energy for muscles is similarly low etc. Regular exercise serves as a reset and drives absorption due to increased demand for insulin and growth hormone.

Conclusion

Sedentary lifestyle is unnatural and a wellbeing strategy that aims to incorporate regular activity would go a long way to reset our energy balance to favour expenditure rather than involution. Our gut requires a range of diet that minimises the risk of damage, improves its health, and as a consequence, absorption. Diets and activities that are closest phylogenetically to our natural world would perhaps more easily engage with biological systems and improve our wellness to the degree we are less likely to succumb to a myriad of diseases currently plaguing modern societies.

Sources of phytochemicals and natural antioxidants:

- (flavonoids, polyphenols, phyto proteins)

• Berries
• Cocoa Powder (Dark chocolate - has higher cocoa content)
• Nuts
• Flaxseeds
• Vegetables
• Olives
• Avocado
• Artichoke
• Broccoli
• Berries
• Soynuts
• Pears
• Turnips
• Celery
• Carrots
• Spinach
• Lettuce
• Cucumber