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Recent Blog Posts by Dr. Surendra K Chikara

Top 10 Gut-Damaging Habits

Top 10 Gut-Damaging Habits You Didn’t Know You Had

February 23, 2026
  • Gut health is influenced by stress, sleep, medications, hydration, and lifestyle habits, not just diet.
  • Chronic stress, poor sleep, alcohol, and sugar reduce microbial diversity and gut barrier strength.
  • Irregular meals and low dietary diversity weaken digestive resilience.
  • Small, consistent lifestyle changes can restore microbiome balance over time.
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Dysbiosis symptoms and gut imbalance overview

Understanding Dysbiosis: Causes, Symptoms, and Treatment

January 12, 2026
  • Dysbiosis is a gut microbiome imbalance where harmful microbes outnumber beneficial ones, affecting digestion, immunity, and overall health.
  • Poor diet, chronic stress, antibiotics, infections, and lifestyle factors are common contributors to dysbiosis.
  • Symptoms may extend beyond digestion and include bloating, irregular bowel movements, fatigue, skin issues, and brain fog.
  • Accurate testing, targeted nutrition, and consistent lifestyle changes are essential for restoring and maintaining gut balance.

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The Role of Gut Microbiome in Women’s Hormonal Health

The Role of Gut Microbiome in Women’s Hormonal Health

December 24, 2025
  • The gut microbiome directly regulates estrogen, progesterone, thyroid, and stress hormones in women.
  • Gut dysbiosis can worsen PMS, PCOS, thyroid dysfunction, and menopausal symptoms through chronic inflammation.
  • Supporting gut health improves hormone metabolism, cycle regularity, mood, and metabolic stability.
  • A balanced microbiome is foundational for long-term hormonal and reproductive health.
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Alt Tag Gas Pain or Heart Attack — Know the Difference

Gut Pain or Heart Attack? How to Tell the Difference

October 13, 2025
  • Gas pain is often related to digestion and is relieved by belching or passing gas.
  • Radiating pain to the left arm, breathlessness, or sweating indicate cardiac risk.
  • No online article or video can replace a doctor’s diagnosis. Seek quick emergency care if you notice any signs of chest pain.
  • Maintaining good gut and heart health through a proper diet and regular check-ups is your best defense.
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Sings of Gut Imbalance

Signs Your Gut Might Be Out of Balance: Symptoms to Watch Out

May 6, 2024
  • Gut Imbalance Symptoms: Watch for food intolerances, bloating, bad breath, fatigue, sudden weight changes, and autoimmune diseases.
  • Gut Health Impact: A healthy gut supports digestion, nutrient absorption, and immune system function.
  • Improve Gut Health: Eat a diverse diet, include probiotics and prebiotics, limit sugar, manage stress, exercise, and stay hydrated.
  • Monitor Changes: Track symptoms to identify gut issues and consult a healthcare provider for proper diagnosis.
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Exploring Prebiotics And Probiotics For Better Gut Health

Elevate Your Gut Health: Probiotics and Prebiotics Explained

May 1, 2024
  • Prebiotics vs. Probiotics: Prebiotics nourish good gut bacteria, while probiotics are live microorganisms that support gut health.
  • Benefits of Prebiotics: Promote growth of beneficial bacteria, aid digestion, and strengthen immunity.
  • Benefits of Probiotics: Improve digestion, mental health, and immunity, beneficial for conditions like IBS.
  • Food Sources: Prebiotics are found in foods like oats, garlic, and bananas; probiotics are in yogurt, kimchi, and kefir.
  • Gut Health Maintenance: Incorporate diverse, natural foods to support gut flora and maintain balance.
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Exploring the Wonders of Your Gut Microbiome

Inside Out: Exploring the Wonders of Your Gut Microbiome

April 26, 2024
  • Gut Microbiome Explained: The gut microbiome is a diverse community of microorganisms essential for digestion, immunity, and overall health.
  • Benefits: A healthy gut microbiome aids in weight management, digestion, mental health, energy levels, and metabolism.
  • Mental Health Connection: Gut bacteria influence mood and cognition through neurotransmitters like serotonin.
  • Immune Support: Gut microbiome helps produce anti-inflammatory substances, boosting immune health.
  • Maintain Health: Consume a diverse diet, prebiotics, and probiotics; limit sugar and unnecessary antibiotics for a balanced gut.
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Longevity Hacks

Longevity Hacks: How Your DNA Holds the Key to Ageing Backward

January 18, 2024
  • Genetic Factors in Longevity: Genes like FOXO3 and telomeres impact lifespan, but lifestyle choices can significantly influence their effects.
  • Understanding Ageing: Ageing is influenced by genetics, environment, and lifestyle. While we can’t change our genes, we can control factors that slow ageing.
  • Lifestyle Choices: Diet, exercise, stress management, and environmental exposures all impact DNA and can influence longevity.
  • Nutrition’s Role: Antioxidants, omega-3s, polyphenols, and caloric restriction positively affect gene expression and cellular ageing.
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2024 New Year Resolutions-5 achievable health goals

2024 New Year’s Resolutions: 5 Achievable Health Goals

January 16, 2024
  • Mindful Eating: Focus on nourishing your body with balanced meals for gut health and overall wellness.
  • Drink More Water: Infuse water with natural flavors to make hydration enjoyable and effortless.
  • Annual Health Checkups: Regular check-ups, including DNA tests, help prevent health issues and personalise your care.
  • Prioritize Mental Health: Practice mindfulness and meditation to reduce stress and boost happiness.
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10 Must Have Kitchen Items for Better Health

10 Must Have Kitchen Items for Better Health

December 14, 2022
  • Health Starts in the Kitchen: Use toxin-free cookware like cast iron or stainless steel for better nutrition.
  • Nutrient-Rich Foods: Incorporate beans, lentils, millets, eggs, and leafy vegetables for optimal health.
  • Gut-Boosting Foods: Include yoghurt, bananas, and fermented foods for improved gut health.
  • Powerful Spices: Add garlic, ginger, and turmeric to combat inflammation, boost metabolism, and support heart health.
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