GUEST POST: Gut Health and Breathing: The Key to a Healthier Life 

By Harshita Kundarvalli, a seasoned scientist with over 13 years of experience in drug development, is on a mission to make science more accessible, practical and impactful and burst any myths.

As a drug development scientist, I’ve had the privilege of working on medications used to treat chronic conditions such as diabetes, stroke prevention and various cancers for almost a decade. Over time, I’ve come to recognise the critical role gut health plays in the root causes of these diseases, as well as its impact on overall health, aging and wellbeing.  

Recent scientific evidence has revealed that the gut microbiome is a vast community of trillions of microorganisms residing in our digestive system, which is the most central part of our health. This complexity of gut health not only aids digestion and nutrient absorption but also influences immune function, metabolism, brain health, and so much more. 

Research also continues to show that an imbalance in the gut microbiome - where harmful bacteria outnumber beneficial ones - is linked to modern diseases that were far less common in our ancestors. It’s these imbalances that affect how we function daily, from digestion to mental clarity and immune resilience. So if you are looking for a healthier life, your gut health is the best place to start making those changes! 

So Why Does Gut Health Matter More Than Ever?

Gut health plays a bigger role in our daily well-being than most of us often realise. Studies show that maintaining a healthy gut not only helps prevent diseases but may also aid in potential treatment benefits, improve mental health and even enhance sleep quality, and who doesn’t want that? 

Did you know that 70% of our immune system resides in the gut? The bacteria in our gut directly influence our body's ability to fight infections and diseases. They also break down fibers from plant-based foods that we cannot digest, producing compounds that help repair organs and optimise brain function. This all highlights why nourishing our gut bacteria can have almost immediate benefits.  

Fun Fact: Your gut bacteria can produce essential vitamins like B vitamins and Vitamin K (which is vital for blood clotting) when fed a balanced diet of fibre, protein, and healthy fats (including saturated fats).

The Connection Between Breathing and Gut Health… 

Did you know that deep breathing, especially when done outdoors in fresh air, can significantly benefit your gut? Oxygen plays a crucial role in getting potent blood supply to all organs, including your gut, where beneficial gut bacteria can thrive, and deep breathing helps deliver more oxygen throughout the body, improving circulation and supporting gut health.  

One powerful technique is box breathing:  

• Inhale deeply for four seconds. 

• Hold your breath for four seconds)

• Exhale slowly for four seconds)

• Repeat.  

Looking for even more positive habits? Pairing deep breathing with resistance training can further promote the growth of beneficial gut bacteria, leading to even greater health results.  

How To Get Started - Simple Ways to Improve Your Gut Health Today

Small dietary and lifestyle changes can have an almost instant impact on gut health, and here are some easy steps to start today:  

• Eat a variety of vegetables - Include at least two different types per meal and avoid repeating the same vegetables for three days in a row.  

• Prioritise protein and healthy fats: Aim for at least 25 grams of protein and 15 grams of fat per meal.  

• Follow the 25-15-2 rule - 25 grams of protein, 15 grams of fat and 2 different vegetables per meal. 

• Incorporate probiotics: Try to eat at least one portion of probiotic-rich foods like yogurt, kimchi, or sauerkraut daily.  

What does a scientist want you to take away from these professional insights?

The future of medicine and nutrition is deeply connected to gut health, and if you begin by nurturing your microbiome through a balanced diet, regular exercise and mindful breathing, you will unlock the key to living a healthier, more vibrant life (from the inside out).  

By making conscious choices to support your gut health today, you’re not just improving how you will feel now but investing in a future where you can thrive, achieve goals and experience life at its fullest.