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Learn about how to maintain and recover your physical and mental health
Being in a Resource: How to Restore Energy?
Reading time: 6 minutes
Lack of energy, unwillingness to perform tasks, and low productivity can all be signs that the gastrointestinal tract (GIT) is not functioning correctly.
Not only is the GIT the primary way to obtain nutrients, but it has also been proven that signals received from the gut transmit information about nutrients entering the brain, influencing changes in eating behavior and energy expenditure to maintain energy balance1. When the connection between the brain and GIT is disrupted at any stage, it becomes difficult to be productive and efficient.
The Connection Between GIT and Productivity
Dietician Sophia Medlin asserts with good reason that various disruptions in the stomach and intestines can lead to decreased concentration and reduced productivity. But how does this work?
The brain requires a significant amount of glucose for its proper functioning. A shortage of this substance disrupts established connections in the brain and deteriorates existing ones. Without glucose, the proper production of various neurotransmitters that help our brain function at full capacity becomes impossible.

The gut microbiota actively participates in glucose absorption, making its healthy and balanced maintenance crucial for boosting productivity2.

Glucose is absorbed and enters the bloodstream precisely through the gastrointestinal tract. Different GIT disorders such as gastroesophageal disease, peptic ulcers, cholecystitis, pancreatitis, etc., hinder the proper processing of food, glucose extraction, correct substance transportation from the GIT to the blood, and subsequently to the brain. The outcome is predictable: there might not be enough energy even to get out of bed, let alone perform basic tasks.
However, it’s not just about glucose. Vitamins and minerals also enter the body through food, without which the proper functioning of the entire body, particularly the brain, becomes impossible.
A good example is iron. It enters the body through seafood, red meat, legumes, and some other foods. Iron deficiency leads to anemia, a condition accompanied by a lack of oxygen in the blood. Just like without glucose, our brain cannot function productively without oxygen.

Several studies demonstrate that combining iron-rich foods with those containing vitamin C enhances iron absorption3.

Interconnections between iron and glucose are not the only examples, so when facing productivity issues, it’s essential to check not only the nervous system and brain but also the GIT.
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Enhancing Productivity through the GIT
If productivity problems arise, endocrinologist-dietitian Anna Tselikovskaya recommends starting with reevaluating your approach to nutrition.
  1. It’s important to train yourself to have a hearty breakfast, including fiber, proteins, and "slow carbs" in your diet.
  2. Learning to set aside time for lunch is advisable. A substantial lunch will help reduce hunger by dinnertime and decrease the likelihood of overeating.
  3. In the evening, opt for light meals, and it’s preferable for your meal intake to be no later than two hours before sleep.
  4. Including meat and other substantial foods in your dinner is also possible, especially if you’ve been physically or mentally active during the day.
  5. It’s necessary to develop the habit of eating regularly to prevent your brain from sending signals to your body that energy might face disruptions and needs to be stored.
Proper and balanced nutrition not only helps maintain a healthy gastrointestinal tract but also contributes to increased productivity and efficiency.
Don’t forget that deficiencies in vitamins and minerals can be addressed with doctor-prescribed supplements.
1 The Importance of the Gastrointestinal Tract in Controlling Food Intake and Regulating Energy Balance, Gastroenterology 2017
2 Gut Microbiota, Microbial Metabolites and Human Physical Performance, Metabolites 2021
3 Journal American Diet Association
Where to Start and How to Boost Immunity?
Reading time: 5 minutes
People are accustomed to perceiving the gastrointestinal tract (GIT) solely as a system of organs responsible for food digestion. However, recent research indicates that the GIT is also a full-fledged organ of the immune system, essential for ensuring proper defense against viruses and bacteria.
The GIT had to adapt as an immune organ due to the need to constantly combat various external factors. This includes not only toxins present in food and water but also various microorganisms1.
The balance of microorganisms in the GIT and its connection to immunity
The composition of the microflora inhabiting the gastrointestinal tract can be characterized by two indicators:
  1. Diversity (the number of different species of microorganisms)
  2. Abundance (the total number of all microorganisms of different species)
If either of these indicators suffers, immune function is disrupted. A good example is the overpopulation of pathogenic microflora due to improper diet and a lack of beneficial elements in food. In such cases, the diversity of microorganism species is compromised.

One of the keys to health is maintaining the gut microbiota in good condition1. This is simply explained by the fact that 70−80% of immune cells are located in the intestines2.

Assisting in maintaining gut health goes beyond proper nutrition; it also involves using various biologically active supplements, vitamins, and mineral complexes. The use of prebiotics is another simple way to support a healthy gut microbiota.
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How to Recognize Incorrect GIT Function
However, it’s not just the gut microbiota that influences a person’s immunity; the overall condition of the digestive system also plays a role.
A good example is provided by gastroenterologist Y.I. Prudnikova, who draws parallels between gastrointestinal diseases and yeast infections in women and girls. Diseases of the stomach, intestines, and other GIT organs disrupt mucin production in the body. Mucin is a key component of mucus, which is secreted by various organs, including the reproductive system. Mucus serves an important protective function. A decrease in mucus production leads to the proliferation of the Candida fungus and, consequently, yeast infections.
By the way, although less frequent, men can also experience yeast infections. Their development can be attributed to improper GIT function. It’s important to remember that weakened immunity caused by gastrointestinal tract diseases can affect sexual potency. Furthermore, deficiencies in nutrients, vitamins, and minerals negatively affect male vitality, and their absorption is notably impaired when the GIT is functioning improperly3.
In reality, our body can send a multitude of signals that something is wrong with the GIT. Among these signals are:
  • Feeling of heaviness after eating
  • Belching
  • Abdominal pain
  • Stool irregularities, often kept unspoken, which affects a significant number of people
  • Burning sensation in the chest area
  • Gas and rumbling after meals
  • White coating on the tongue
  • Unpleasant breath (yes, it’s not always about dental issues!)
  • Increased or decreased saliva production, and more.
People tend to ignore the initial signals, reacting only when disruptions have advanced considerably. Improper GIT function can lead to migraines, headaches, general discomfort, and increased susceptibility to infections.
Any of the mentioned symptoms signaling incorrect stomach and intestinal function result in immune system dysfunction. Specific protein production is disrupted, immune cells are damaged, and the body becomes incapable of fighting infections.
Timely GIT check-ups and appropriate treatment selection are the simplest ways to identify problems at early stages and address them with minimal intervention.
1 Gastrointestinal Tract, Microflora, and Immunity, Lazareva T.S., Zhvania F.F., Pediatric Pharmacology, 2009
2 Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the
Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886
3 Immunization Associated with Erectile DysfunctionBased on Cross-Sectional and Genetic Analyses, Yang Chen.,
Xianxiang Xin., 2014
Not in the Mind, but in the Stomach: How to Improve Mood through the Gut
Reading time: 8 minutes
Today, depression, low spirits, and a bad mood are common companions of people living in a hectic pace. People visit psychologists, take antidepressants prescribed by psychiatrists, but often overlook the most obvious cause of a poor mood — improper functioning of the gastrointestinal tract (GIT). This is a mistake, as mental health is often closely tied to a person’s physical health1.
It might come as a surprise to some, but the main actor in the brain-GIT axis is the gut microbiota2. It is thanks to this microbiota that our mood can be good or bad.
Let’s delve into how this works
The gastrointestinal tract, also known as the "second brain," contains millions of nerve cells called enteric neurons. These cells are responsible for digestive processes and, oddly enough, form a kind of nervous system within the stomach and intestines known as the enteric nervous system.

This nervous system has more neurons than the spinal cord. It can control digestion independently of the main nervous system centered in the brain.

It’s within these enteric neurons that a large portion of serotonin, also known as the "happiness hormone," is produced3. This hormone acts as an important neurotransmitter that significantly affects our mental and emotional state. Additionally, about 50% of dopamine is produced in the GIT before it enters the nervous system.
But it’s not all that simple!
The connection between the gastrointestinal tract and a person’s mood is bidirectional. In other words, not only can the GIT influence serotonin levels, but serotonin can also easily influence the function of the gastrointestinal tract. A deficiency in serotonin or other hormones can lead to poor gut function, disrupted microbial balance, and the creation of a vicious cycle4.
The outcome is predictable: an increased likelihood of developing gastric ulcers, irritable bowel syndrome, and other GIT disorders.
This bidirectional link underscores the importance of maintaining gut health for overall physical and emotional well-being.
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How to Impact the Gut for Mood Improvement
Now that the connection between the state of the gastrointestinal tract and a person’s mood is evident, a reasonable question arises: how can we improve GIT function? It’s worth adhering to the following simple recommendations:
  • Maintain regular eating patterns to prevent unnecessary stress on the nervous system and habitual calorie storage.
  • Consume a balanced diet to ensure an adequate intake of vitamins, micronutrients, proteins, fats, and carbohydrates.
  • Learn to manage stress, minimizing its impact on your nervous system.
  • Establish a sleep and wake routine, as disrupted rhythms negatively affect the nervous system, which in turn affects GIT function.
  • Manage existing gastrointestinal disorders under medical supervision.
  • Normalize physical activity, for instance, by performing simple exercises or incorporating daily walks.
  • Use various vitamin complexes and supplements to replenish any deficiencies.

Important!

Gastroenterologist Yana Prudnikova notes that during GIT disorders, certain vitamin levels decrease in the body, inevitably leading to disruptions in the nervous system and decreased mood, potentially leading to depression.

Thanks to modern research, we are learning more about the crucial link between the gastrointestinal tract and serotonin. Maintaining gut health becomes an integral part of supporting our overall physical and emotional well-being.
1 The gastrointestinal tract microbiome, probiotics, and mood, Inflammopharmacology, 2014
2 Serotonin, tryptophan metabolism and the brain-gut-microbiome axis, 2015
3 What Is Serotonin?, 2022
4 Gut bacteria help regulate serotonin levels, 2015
An Unconventional Way to Improve Memory
Reading time: 5 minutes
Decreased memory, difficulty focusing on important events, and retaining information in the mind are troubling signs that lead one to think primarily about disorders of the nervous system. However, aside from the nervous system, the human body also possesses a "second brain" - the gastrointestinal tract (GIT)1. If memory problems arise, it’s advisable to pay attention to its condition.
The Connection between Memory and the Gastrointestinal Tract
Many people mistakenly believe that the task of the GIT is merely to supply the body with energy through the processing and absorption of nutrients. However, the stomach and intestines are far more complex organs, and within the intestines resides a vast number of microorganisms that also influence the nervous system, including one’s ability to memorize information.

Important!

РSeveral experiments conducted in Canada have demonstrated that changes in the composition of gut microbiota can affect the normal functioning of the nervous system 2.

The thing is, memory is a complex process that is facilitated not only by the interaction of neurons but also by the production of various hormones and neurotransmitters. A good example is serotonin, which participates in the process of memorizing new information and is produced in the intestines. Naturally, if a person has GIT disorders, their ability to memorize information and focus on tasks is also diminished.
For instance, a study conducted in June 2023 demonstrated that patients suffering from irritable bowel syndrome experience a reduction in verbal IQ, meaning their ability to recall words at the right moment and use them appropriately3.
Today, the existence of the gut-brain axis is well established, and its functioning is still being studied.
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GIT Diseases that Can Affect Memory
Given the proven existence of the gut-brain axis, it’s not surprising that disruptions in intestinal or other GIT organ functioning can lead to nervous system problems, especially cognitive abilities. This includes the process of memorization. Certain GIT disorders particularly influence the ability to memorize. Among them are:
  • Gastric and intestinal ulcers
  • Irritable bowel syndrome (IBS)
  • Gastritis
  • Cholecystitis
  • Liver insufficiency
Gastric and intestinal ulcers and IBS have particularly pronounced effects since they heavily impact gut microbiota, disrupting the normal balance of microorganisms.

Diseases that compromise the integrity of the gastrointestinal mucosa not only deteriorate memory but also increase the likelihood of developing depression 4.

When memory problems arise, making it increasingly difficult to remember new information and concentrate, it’s a signal to assess the state of the gastrointestinal tract. If the disorder is in its early stages, there’s a good chance of addressing the issue through dietary corrections, the addition of vitamin or mineral supplements to the standard diet. The key is not to overlook the initial symptoms.
1 The gut-brain connection, Harvard Health Publishing, 2023
2 Forsythe P, Sudo N, Dinan T, Taylor VH, Bienenstock J. Mood and gut feelings. Brain Behav Immun. 2009 May 28
3 Dancey CP, Attree EA, Stuart G, Wilson C, Sonnet A. Words fail me: the verbal IQ deficit in inflammatory bowel disease and irritable bowel syndrome. Inflamm Bowel Dis. 2009
4 Wang H., Yu M., Ochani M. et al. Nicotinic acetylcholine receptor alpha-7 subunit is an essential regulator of inflammation. Nature. 2003
Concerned about Excess Weight? Pay Attention to Your GI Tract
Reading time: 5 minutes
Very often, a person can look in the mirror and feel deep dissatisfaction with their appearance. The reason is often simple: excess weight. A protruding belly, sagging sides, thickened hip area — all of these factors negatively impact self-perception. This marks the beginning of a long and challenging journey towards weight loss. People go on diets, engage in physical activities, but frequently overlook another important aspect — the health of their gastrointestinal tract (GIT).

Important!

As of 2022, statistics show that around 1.9 billion people worldwide were suffering from varying degrees of excess weight or obesity1.

Why the State of the GI Tract Can Affect Weight
There’s nothing surprising about the direct link between the gastrointestinal tract and hunger. After all, it’s through the GIT that the sensation of hunger is satisfied. The hormone ghrelin is responsible for hunger, and surprisingly, it’s also produced in the gastrointestinal tract, specifically in the stomach lining.
The connection is direct. If a person’s GIT is compromised, especially when they start ignoring stomach disorders, the cells responsible for producing ghrelin become damaged. The hormone begins to enter the bloodstream in larger quantities, making it difficult to satisfy the feeling of hunger.

It’s not just GIT disorders that can lead to gaining excess weight; excess weight can also lead to GIT disorders such as fatty liver disease, gastroesophageal reflux disease (GERD), and gallstones2.

Furthermore, the intestinal microbiota is another crucial participant in this process. The microorganisms that make up the gut microbiota have a direct impact on digestion, nutrient absorption, and food metabolism. Moreover, these microbes are responsible for numerous other functions, allowing them to regulate body weight, metabolism, hunger sensation, and bile acid processe3.
Considering these intricate interactions, it’s imperative to check the functioning of the GIT and adjust it if someone is genuinely committed to shedding weight.
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How to Control Hunger and Normalize GI Tract Function
Key principles of a healthy lifestyle, such as proper nutrition and physical activity, significantly influence the GIT and, consequently, weight. A diet rich in fiber and probiotics can promote healthy GIT function and maintain a normal weight. If the intake of probiotics and fiber is insufficient through dietary sources, they can be supplemented with vitamins and additives.
However, what should be done if dietary and activity habits are normalized, but the sensation of hunger persists? Nutritionist Olga Ugrumova provides the following simple tips to cope with hunger:
  • Learn to distinguish between emotional and physical hunger.
  • Normalize sleep patterns and pay special attention to getting sufficient rest.
  • Try substituting food with water when hunger isn’t too intense (often, a lack of water is disguised as hunger).
  • Diversify food with natural spices and seasonings while eliminating substances that hinder satisfying hunger (salt, sugar, sugar substitutes).
It’s important to remember that instant results are unlikely. The body will need time to restore hormonal balance and learn how to respond properly to hunger sensations.
Good GIT health and a normal weight are interconnected. Keep an eye on your stomach and intestines, and your shape will pleasantly surprise you!
1 World Health Organization (WHO) data from 2022
2 OBESITY AND THE GI TRACT, Gastroenterology Consultants of San Antonio
3 The gut microbiota in obesity and weight management: microbes as friends or foe?, Nature Reviews Endocrinology, 2023
Vitamins for the GI Tract: Can They Help Your Hair, Nails, and Skin?
Reading time: 5 minutes
The human gastrointestinal tract (GI tract) is a complex system whose condition inevitably affects the entire body. Skin breakouts, brittle nails, and hair loss can be symptoms of stomach and intestinal disorders. The integrity of the intestinal microbiome and the health of the GI tract’s mucous membrane play a particularly important role in the state of the skin1.
The GI Tract and the Skin
A delicious fruit or a yogurt might seem like it would benefit a person’s skin and reduce the likelihood of breakouts. Unfortunately, this isn’t always the case. It turns out that it’s not only about what a person eats, but also about the overall condition of their GI tract.
One of the main causes of problematic skin is gut dysbiosis. The lack of beneficial microorganisms disrupts the process of digesting food and absorbing essential micronutrients and vitamins from it2. As a result, the skin doesn’t receive the necessary substances, compromising its barrier properties and hindering it from fully performing its primary functions.
People with GI tract issues often complain to their doctors about the following skin problems:
  • Dry skin
  • Reduced skin elasticity and stretchiness
  • Acne and pimples
  • Appearance of pigmented spots
It’s important to remember that conditions like acne often require adhering to a specific diet to successfully address their symptoms3.

Important!

Not only dysbiosis can lead to skin problems. Disorders such as ulcers, gastritis, and irritable bowel syndrome often result in the release of toxins into the bloodstream, negatively affecting the skin from within. Skin problems can also be an early indicator of these diseases.

Frequently, the first signs of GI tract disorders manifest through skin symptoms. This is due to the fact that the skin is the body’s largest organ, constantly interacting with the external environment. Even the slightest changes in the body’s functioning can affect the skin first and foremost.
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The Influence of the GI Tract on Hair and Nails
For many people, it’s a revelation that hair and nails, just like skin, depend on the state of the GI tract, nutrition, and the adequate intake of necessary substances and vitamins.
Hair loss is often a consequence of intestinal dysbiosis. However, there have been documented cases of focal alopecia developing alongside ulcerative colitis4.

In the case of alopecia related to ulcerative colitis, the GI tract is not only responsible for hair loss, but also for the instability of a person’s nervous system.

Elina Akhmatova, a dermatologist specializing in venereology, explains that it’s not only hair that can suffer due to the GI tract, but also the nail plates. For instance, systemic GI tract disorders can lead to complaints of increased nail brittleness and uneven growth. The deficiency of vitamins, micro- and macronutrients can also influence the color of the nail plates, leading to yellowing, as Dr. Akhmatova points out.
When experiencing skin breakouts, hair loss, or brittle nails, it shouldn’t be surprising if the treating physician suggests checking the condition of the GI tract. Identifying GI tract problems in a timely manner and correcting them through diet, vitamin, and mineral supplementation might help prevent the situation from worsening.
1 Exploring the Connection Between Gut Health and Hair, 2019
2 The Gut-Skin Axis: Interaction of Gut Microbiome and Skin Diseases, 2023
3 Digestion and Acne: How Does Gut Health Affect Skin?, 2023
4 A Case of Ulcerative Colitis and Alopecia Areata, 2013
It All Begins with Digestion
Reading time: 5 minutes
The normal functioning of the body is closely connected to the processes of digestion. This is simply because the body needs to acquire energy from somewhere, and this energy extraction happens through the digestive processes from the consumed food 1.
The gastrointestinal tract (GI tract) is a direct participant in these digestive processes. It’s through the GI tract that essential nutrients enter the body, where they are processed and absorbed. Let’s explore the organs involved in digestion and their functions.
Organs of Digestion and Their Functions
The average length of the GI tract in an adult is about 9−10 meters [2]. Contrary to common belief, this system includes not only the stomach and intestines but also several other organs.
  1. Mouth Cavity
The food enters the body through the mouth cavity, where it undergoes initial processing using teeth and saliva.

Saliva enzymes initiate the primary digestion of food, but they can only work in an alkaline environment. The stomach, however, has an acidic environment where these enzymes are inactive. This is why proper chewing is recommended for effective digestion 3.

2. Throat and Esophagus
These are two tubes of varying lengths whose main task is to push the food bolus into the stomach.
3. Stomach
This organ is not only responsible for temporarily storing the food bolus but also for further chemical processing. Partial absorption of various elements from the acid-processed food also occurs in the stomach.
4. Small Intestine
One of the primary digestive organs where the main processes take place. Food is processed by enzymes that break it down into individual components. These components are then absorbed in the small intestine to participate in life processes.
5. Large Intestine
In the large intestine, moisture is extracted from the food bolus, and fecal matter is formed.
It’s important not to forget about the accessory organs that are vital for digestion. These include salivary glands, liver, pancreas, and gallbladder. While food doesn’t pass through these organs, they produce important enzymes necessary for food processing and the extraction of vital elements4.
What Happens When Digestion Goes Wrong
There’s nothing surprising about the fact that disruptions in the function of one or more organs involved in food digestion lead to unpleasant symptoms. These symptoms may include:
  • Heartburn
  • Burping
  • Abdominal bloating
  • Various stool problems (constipation, diarrhea)
  • Nausea
  • Episodes of vomiting
Less frequently, individuals with GI tract issues might notice changes in taste perception, appearance of blood in stool, weight loss, or itching of the skin. Painful sensations are also often associated with GI tract disorders.
Given that digestion is a complex process that also supports the overall functioning of the body, ignoring GI tract problems can lead to adverse consequences. For instance, over time, a person might notice poor mood, irregular heartbeats, and reduced productivity. It’s important to remember that the GI tract is a full-fledged participant in the body’s defense against various viruses and bacteria, so improper functioning increases the risk of infections. Immunity is compromised.
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If you notice any symptoms indicating improper GI tract function, it’s recommended to consult a doctor.
1 The Gastrointestinal Tract: A Complex System for Digestion and Absorption, 2023
2 Gastrointestinal system anatomy, 2006
3 Human Anatomy, M.R. Sapin, D.B. Nikityuk
4 Your Digestive System & How it Works, 2023
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