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Your body hosts trillions of bacteria, viruses, and fungi, collectively known as the microbiome. While some bacteria are linked to disease, many play essential roles in supporting your immune system, heart health, weight management, and overall well-being. This article delves into the significance of the gut microbiome and its impact on health.
Interestingly, bacterial cells outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. With up to 1,000 species of bacteria present in the gut, each plays a distinct role. While most bacteria contribute positively to health, some can be harmful. Together, these microbes weigh around 1–2 kilograms, functioning almost like an additional organ essential for overall well-being.
The relationship between humans and microbes has evolved over millions of years, with the gut microbiome playing a crucial role from birth. Initial exposure to microbes occurs during birth, and some evidence suggests that exposure begins in the womb. As the microbiome diversifies, it starts influencing key bodily functions:
Digestion of breast milk: Beneficial bacteria like Bifidobacteria help break down essential sugars in breast milk, supporting infant growth.
Fiber digestion: Some bacteria process fiber into short-chain fatty acids, which contribute to gut health and reduce risks of obesity, diabetes, and heart disease.
Immune system regulation: The gut microbiome interacts with immune cells, influencing how the body responds to infections.
Brain health: Emerging research suggests a link between the gut microbiome and brain function, potentially affecting mental health and neurological processes.
An imbalance between beneficial and harmful microbes, known as gut dysbiosis, may contribute to weight gain. Studies on identical twins—one with obesity and the other without—suggest that microbiome composition plays a role in body weight independent of genetics. Additionally, animal studies indicate that gut bacteria can influence weight gain, even when calorie intake remains constant.
Probiotics, beneficial bacteria found in supplements and certain foods, can help restore gut balance and support weight loss, though their effects may be modest.
The gut microbiome plays a vital role in preventing and managing conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Imbalances in gut bacteria may lead to bloating, cramps, and digestive issues. On the other hand, beneficial bacteria like Bifidobacteria and Lactobacilli help strengthen the intestinal lining, reducing the risk of gut-related disorders.
Research suggests that the gut microbiome influences heart health by affecting cholesterol levels and blood pressure. Certain harmful bacteria produce trimethylamine N-oxide (TMAO), a compound linked to blocked arteries and heart disease. However, probiotics, particularly those containing Lactobacilli, may help reduce cholesterol levels and promote cardiovascular health.
The gut microbiome also plays a role in regulating blood sugar levels. Research on infants genetically predisposed to type 1 diabetes indicates that gut microbiome diversity declines before disease onset. Furthermore, individual variations in gut bacteria may explain why people experience different blood sugar responses to the same foods.
The gut is physically connected to the brain through nerves, and certain bacteria help produce neurotransmitters like serotonin, which influence mood and mental health. Studies indicate that people with mental health disorders often have different gut bacteria compared to those without such conditions. Additionally, some probiotics have shown promise in alleviating symptoms of depression and anxiety.
Maintaining a balanced gut microbiome is crucial for overall health. Here are some strategies to support gut health:
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A woman’s health check-up is not about being paranoid. It's about refusing to treat your body as an afterthought.
You may not be able to control every diagnosis you ever get. But you can control how late you meet it. That's what preventive care is all about. Early detection through these screenings helps manage hormonal changes, cancer risks, and metabolic health.
From routine blood tests to specialized screenings, Dr. Supriya Bali, Director, Internal Medicine, Max Super Speciality Hospital, Saket, spoke to HealthandMe on specific tests crucial for women, right from their 20s
Your 20s are all about establishing healthy habits that will carry you through life. Even if you feel great, this is a crucial time to get in the habit of seeing your doctor regularly.
Recommended screening includes:
As the body begins to undergo subtle changes in the 30s, regular screenings, hormonal health checks, and lifestyle adjustments are increasingly important.
Recommended screenings in 30s include:
Also read: 'Husband Stitch': A Medical Necessity Or Just A Tool To Objectify Women's Bodies?
This is a time when early signs of chronic conditions may start to show up, especially if there’s a family history of heart disease, diabetes, or cancer.
You should get these screenings at certain times:
Also read: What Your Mammogram Says About Your Heart?
Maintaining your strength, the ability to prevent illness/disease from affecting you, and remaining proactive against the challenges that arise due to aging will be your focus at this stage.
Every individual will have their own unique series of recommended screenings; however, everyone will benefit from some type of recommended screening.
Some commonly recommended screenings include:
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On most clinic days, I meet patients who are doing what they believe is “everything right” for their diabetes—avoiding sweets, switching to brown rice, walking regularly. Yet their blood sugar remains stubbornly high, and complications quietly advance. When we look closer, the problem is often not just what they are cutting out, but what they are missing.
This is where the story changes. In the larger conversation on diabetes, protein rarely takes center stage. But it should.
India continues to carry one of the world’s largest burdens of Type 2 diabetes. Urban lifestyles, reduced physical activity, and easy access to refined carbohydrates have all played their role. Public messaging has, understandably, focused on reducing sugar intake.
But diets are not built on sugar alone. In countless Indian homes, especially those of vegetarians and people with limited means, the bulk of the diet revolves around cereals. Rice, wheat, or millets dominate the plate.
Protein, on the other hand, tends to be an afterthought. This creates a subtle but important imbalance: a high intake of carbohydrates coupled with insufficient protein. It's a problem that seldom gets much attention, yet it has a profound impact on metabolic health.
To grasp the significance, let's break down the post-meal process. Eating foods high in carbohydrates, particularly those that are refined, causes a swift influx of glucose into the bloodstream. The body's response is to release insulin, a hormone that facilitates the transport of glucose into cells. While occasional spikes are perfectly normal, frequent and repeated ones put a strain on the system.
As the years pass, our cells start to ignore insulin's signals. This phenomenon, insulin resistance, is the primary problem in Type 2 diabetes. In response, the pancreas kicks into overdrive, cranking out extra insulin to try to keep up. However, this increased demand takes its toll. This slow decline in pancreatic function is what fuels the disease's advancement and opens the door to further health issues.
Also read: Diabetes Diet Plan: South Indian Breads That Are Better Than Roti
Now, where does protein fit into this? Protein does not cause sharp rises in blood sugar. In fact, when included in meals, it acts as a natural regulator. It slows down how quickly the stomach empties, meaning glucose enters the bloodstream more gradually. It also promotes a sense of fullness, reducing the tendency to overeat.
More importantly, protein helps maintain muscle mass—and muscle is one of the body’s largest sites for glucose utilization. Simply put, healthier muscles mean better sugar control.
A meal that includes adequate protein alongside carbohydrates behaves very differently from one that is carb-heavy and protein-poor.
Protein deficiency is not always obvious. Many individuals appear well-fed, even overweight, yet lack adequate protein at a cellular level. This is often referred to as “hidden malnutrition.”
In people living with diabetes, this becomes particularly concerning.
Low protein intake contributes to gradual muscle loss, especially with ageing. This loss—known as sarcopenia—reduces metabolic efficiency and worsens insulin resistance. Recovery from illness slows down. Wound healing becomes less effective. The body, in a sense, loses its resilience.
Also read: Shift to Plant-Based Proteins, Low-Fat Dairy To Boost Heart Health: American Heart Association
Diabetes is not just about blood sugar numbers; it is about long-term impact.
When protein intake is inadequate, the risks multiply. Nerve damage becomes more likely. Kidney health may deteriorate faster. Physical strength declines, increasing frailty and reducing quality of life.
There is also a vicious cycle at play. Reduced muscle mass leads to poorer glucose control, which in turn accelerates further muscle breakdown. Breaking this cycle requires more than medication—it requires nutritional correction.
Also read: 1 In 4 Diabetic Patients in India Suffer from Liver Fibrosis, Finds Lancet Study
For most healthy adults, daily protein needs are modest but essential—roughly 0.8 grams per kilogram of body weight.
In individuals with diabetes, requirements are often slightly higher, around 1.0 to 1.2 grams per kilogram per day. However, this must always be individualized, especially in those with kidney disease or other medical conditions.
The key message is not excess, but adequacy—and consistency.
The good news is that improving protein intake does not require expensive supplements or drastic dietary changes.
For vegetarians, traditional foods offer excellent options: dals, chickpeas, kidney beans, paneer, curd, soy products, nuts, and seeds. For those who consume non-vegetarian foods, eggs, fish, and lean meats provide high-quality protein.
The simplest strategy is also the most effective: ensure that every meal contains a meaningful source of protein.
A bowl of dal with lunch, a serving of curd with dinner, or an egg at breakfast—these small additions can create a measurable difference over time.
Also read: What Is The Viral ‘Boy Kibble’ Trend?
Nutrition does not work in isolation. Regular physical activity—particularly resistance exercises—helps preserve and build muscle mass, enhancing insulin sensitivity. Adequate sleep supports hormonal balance. Stress management prevents metabolic disruptions that worsen glycemic control.
Diabetes care is not a single intervention; it is a continuum of daily choices.
For too long, diabetes management has been framed as a battle against sugar alone. While reducing excess carbohydrates remains important, it is only half the story.
The other half lies in restoring balance. Addressing the protein gap offers a simple, accessible, and powerful tool to stabilize blood sugar, protect muscle health, and reduce long-term complications.
Protein is not just another nutrient on the plate. In the context of diabetes, it is part of the treatment itself.
Virtual autism must not be confused with autism spectrum disorder (ASD). (Photo credit: iStock)
In today’s digital age, screens have become almost inseparable from daily life—even for very young children. While technology offers convenience and learning opportunities, increasing clinical observations have raised concerns about a phenomenon often referred to as “virtual autism." In an interview with Health and Me, Dr Aarti Javeri Manek, Paediatric Neurologist at Sir HN Reliance Foundation Hospital, explained what virtual autism is and the impact of screen time on children's brain health.
Virtual autism is not a formally recognised medical diagnosis but rather a descriptive term used for children—typically toddlers—who exhibit autism-like features in the context of excessive screen exposure, particularly during critical periods of brain development. These children may show reduced eye contact, delayed speech, poor social interaction, and limited responsiveness to their environment.
Also Read: Cancer Is The 10th Leading Cause Of Death In Indian Children: Study
However, it is crucial to distinguish this entity from clinical Autism Spectrum Disorder (ASD). ASD is a neurodevelopmental condition, often with a strong underlying genetic and biological basis, present in addition to exogenous influences. External stimulus exposure may not even be apparent. In contrast, children with virtual autism often demonstrate significant improvement when screen time is reduced and replaced with real-world, interactive experiences. This reversibility is a key differentiating factor.
Read more: Is My Child Shy Or Autistic? Psychiatrist Shares Tips To Help Parents Spot Early Signs
From a neurological perspective, early childhood is a period of rapid synaptic growth, heavily influenced by sensory and social input. When screens replace human interaction, this can impact language acquisition, attention, and social interaction.
Some red flags that may suggest screen-related developmental delays include:
While these signs overlap with autism, the context is important. A history of prolonged, unsupervised screen exposure, often exceeding 3–4 hours per day in toddlers, should prompt consideration of environmental impact.
Read more: Can Cell Therapy Be The Future Of Autism Treatment?
Yes, significantly so. The first three years of life are critical for brain development, particularly for language, social bonding, and emotional regulation. During this period, the brain relies heavily on serve-and-return interactions—a child babbles, a caregiver responds; a child points, and a parent names the object. These exchanges build neural circuits essential for communication and cognition.
Screens, even educational ones, are inherently passive. They do not adapt in real time to a child’s cues in the same way a human does. Excessive exposure during this sensitive window can therefore displace meaningful interactions, leading to significant developmental delays.
Older children, while not immune, are generally more resilient, as they have already established foundational social and language skills. However, excessive screen time in this group may still contribute to attention difficulties, behavioural issues, and reduced social engagement.
The encouraging aspect of virtual autism is its potential reversibility if it is identified early. Reducing screen exposure, especially in children under 2 years, and reintroducing interactive play, storytelling, and face-to-face communication may lead to noticeable improvements. Ultimately, screens are tools and not substitutes for relationships. In early childhood, it is these relationships that shape the developing brain most profoundly.
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