Find Your Specialty 813-433-2277

How to Fix Your Gut Health

Marvin Singh, MDMarvin Singh, MD, says these are exciting times when it comes to understanding our digestive health. Dr. Singh is a Diplomate of the American Board of Integrative Medicine® (ABOIM®) and an integrative gastroenterologist in San Diego, CA.

According to Dr. Singh, changes that we make to modulate our gut microbiome also modify gene expression.. We now understand that the microbiome can influence gene expression and that the interaction between them is what creates health or disease.

Dr. Singh goes on to say that the human body is incredibly complex in that all its elements are interconnected and interwoven, communicating with each other in an intricate circuitry. At the same time, the human body is simple because the diet and lifestyle that are best for optimal gut health are also effective for DNA and brain health.

The Brain-Gut Connection

Today, science has a deeper understanding of the connection between the brain and the gut, or the brain-gut microbiome axis. The gut has its own nervous system – the enteric nervous system – in which there are more than 100million nerves, exceeding the number found in the spinal cord. Neurotransmitters, hormones, and signals are generated in the gut and communicate with the central nervous system in the brain, so we experience changes in the digestive tract as moods or sensations, which can also affect memory. What happens digestively can also determine what kinds of foods we crave. In other words, our gut microbiome influences our food choices.

Eating is a multi-dimensional experience for our entire body, Dr. Singh explains. When we see food, our brain receives auditory, visual, and taste cues, and sends this information biochemically to the brain, where it’s stored. This process explains the idea of comfort food. Stored memories remind us that eating certain foods made us feel better.

Dr. Singh says that 90% to 95% of our serotonin, the neurotransmitter associated with feelings of well-being and happiness, is in the gut. “The nerves in the gut communicate with the nerves in the brain through the enteric nervous system and the vagus nerve,” he explains. “You can think of the vagus nerve as a huge superhighway, with information zipping up and down all day long. Things happen so quickly you don’t realize what’s happening.” In fact, he continues, studies have shown that when the digestive tract is stimulated, a part of the brain instantly lights up. And it goes both ways – the brain can also affect the gut. Recent studies have shown that situational stress can change how the gut microbiome works and alter its composition. For instance, in response to stress, the microbiome produces different metabolites.

Neuro-inflammation, or inflammation in the brain, is yet another aspect of the brain-gut connection, Responses from toxins, foods, stress, etc. can cause inflammation in the brain, and chronic inflammation can lead to diseases like Alzheimer’s, Parkinson’s, multiple sclerosis, and is also linked to mood disorders, bipolar disorder, schizophrenia, and even autism.

However, by taking care of our gut microbiome, we can reduce inflammation. When we feed our microbiome beneficial, fiber-rich foods, it produces short-chain fatty acids. Released in the digestive tract, these acids recruit anti-inflammatory cells that help to rebuild nerves.

“If you give your body the ingredients it needs to do the job it was meant to do, it will do the best it can under your environmental circumstances,” Dr. Singh says.

Exercise and Gut Health

People who exercise routinely have a more diverse and resilient microbiome. It doesn’t need to be high- intensity exercise, Dr. Singh says. Just moving regularly can strengthen your microbiome. “We say exercise is good for your heart health, and that’s due, in large part, to its effects on the microbiome,” he explains. The microbiome releases chemicals that may improve heart health and also interact with your genome by reducing the degree of methylation.

Compassion and Gut Health

Throughout history, philosophers and religious leaders have emphasized the importance of acting with love and compassion toward others. Now, science is proving to us how just critical these concepts of social connections are to our health. Kindness, love, and compassion also affect our inner biology. When we are mindful and compassionate, we can increase our telomerase levels, lengthen our telomeres, and change the way the microbiome works.

In fact, studies show that people who live in neighborhoods of low social cohesion or environments of low trust have less diverse microbiomes, but that moving out of those areas can improve microbiome diversity. Telomere research also shows similar findings. Cultivating relationships, taking care of family members, living in areas of less stress – all of these affect your DNA’s biology, your microbiome, and your mental health. Your body simply thrives on kindness and compassion, Dr. Singh says.

If you are a physician who is inspired by Dr. Singh’s work in understanding how we can all achieve optimal gut health through testing, exercise, and compassion, contact the American Board of Physician Specialties® (ABPS). We offer certification in integrative medicine through our Member Board, the ABOIM. We will gladly provide you with information about the ABOIM’s eligibility requirements and its focus on incorporating a variety of evidence-based therapies and disciplines to treat the root cause of illness and not the symptoms.

Save the Date
House of Delegates & Annual Scientific Meeting
Innovation & Overcoming Challenges
June 10-15, 2022
Plan Your Visit. Meeting Information
Patient Care Is Our Priority

Medical organizations throughout North America understand that our rigorous certification standards prove that ABPS Diplomates are capable of delivering the best patient care possible.

On October 18, 2007, President George W. Bush released Homeland Security Presidential Directive 21 (HSPD-21), calling on our nation, among other initiatives, to “collectively support and facilitate the establishment of a discipline of disaster health”. It is a great testament to the wisdom and foresight of the American Board of Physician Specialties that it immediately set to work and created, within the short span of only one year, an educational blueprint and set of certification examinations, both written and oral, for a new subspecialty of disaster medicine—and it is why I chose to be part this vital initiative and this wonderful organization. This is but one of the many innovative programs initiated by the American Board of Physician Specialties over the years, and why I am proud to support its work on behalf of our nation’s public health.

Art Cooper, MD
Disaster Medicine
When the American Board of Physician Specialties offered to host the American Board of Integrative Medicine, ABPS became a landmark organization working to move medicine into the twenty first century. Certifying physicians who have completed rigorous academic training in Integrative Medicine ensures that the field of Integrative Medicine will continue to develop academically, clinically, and professionally. The leadership of ABPS continues to impress me - they are diligent in constantly innovating to provide certifications for physicians who want to advance their careers and their areas of expertise. I am honored to be a part of this organization.

Ann Marie Chiasson, MD
Integrative Medicine
There are many ways board certification advances a physician career. ABPS Board examination verifies your accuracy, precision, and reflects your mastery of your residency training verifying your expertise. ABPS Board certification demonstrates your level of expertise beyond your practice experience, primary education degrees, and training which are necessary for insurance reimbursement and practice privilege requirements. Attaining your ABPS Board Certification will clarify your purpose, secure your practice growth, and expand into leadership positions. Board certification can serve as an indication of a physician’s commitment to medicine, beyond the minimal standards and competency of training, their measurement to quality of care, and attaining an award for excellence.

Chris Kunis MD
Internal Medicine
When I think historically, advancement in medicine and patient safety and care has been driven by the diversity of people and scientific thought. That’s what I found at the ABPS and more. For over 60 years that is just who we are. I found a physician certifying body that provides a choice and voice to all physicians ensuring that patients are always placed first.

Jerry Allison, MD
Emergency Medicine
When I decided to pursue a full time role as a physician executive it was important to me to obtain additional professional training, education and work experience. Board certification through the ABPS in Administrative Medicine is validation of my efforts and a demonstration of dedication to professional development. We need more physicians to become full time health care executives, knowing there is a board certification option in Administrative Medicine encourages physicians to take the leap from full time clinical practice to healthcare organizational leadership.

Richard Paula, MD
Administrative Medicine
The American Board of Physician Specialties has provided me with the opportunity to demonstrate mastery of internal medicine through board certification. As a hospitalist, board certification is an expected credential, and hospitals recognize the American Board of Physician Specialties (ABPS) as one of the three standard credentialling bodies for Internal Medicine. Additionally, the ABPS has helped me develop leadership skills as a Board member and Committee Chairperson. ABPS has also helped me sharpen critical thinking skills as a test question developer and reviewer. The Allopathic (MD) and Osteopathic (DO) physicians in the ABPS are lifelong learners and frequently pursue multiple board certifications. I enjoy the camaraderie of my peers in ABPS.

Loren Jay Chassels, DO
Internal Medicine
Meet Our Staff Read All Reviews
Boards
Careers
Login
Contact