Gut health refers to the right balance of microorganisms that live in your digestive tract. It is essential to take good care of your gut health for the benefit of your overall health. It even plays a critical role in your mental health and immunity levels.
There are over 100 million microorganisms like bacteria, yeast, and viruses which are referred to as gut flora or gut microbiome. While many of them are deemed to be beneficial to your health, others can be harmful. Since these microorganisms can multiply, the harmful ones can pose a serious threat if left unchecked.
Why Gut Health Matters
A leaky gut syndrome is a common term used to refer to an increased level of intestinal permeability it can lead to several ailments like digestive distress, skin rashes, and migraines and so on. When your gut is healthy, it is semi-permeable, enabling your intestine to absorb critical vitamins and minerals from the food that you eat. These vitamins and minerals are then circulated throughout your body via your bloodstream.
When your gut health declines, it causes toxins, bad bacteria, undigested food particles and so on to be passed into your bloodstream, leading to a huge variety of ailments. Many people struggle with different ailments caused by a leaky gut without finding the root cause. This is why it is essential to improve the health of your gut and have a well-balanced gut flora to avoid falling sick unnecessarily.
It is not very hard to do and just needs a few tweaks to your lifestyle and routine. By adding supplements that support gut healing to your diet, you will find yourself more energetic and healthier.
Here are a few scientifically supported ways to restore your gut health and get your health back on track:
Probiotics have been scientifically established to be able to boost the growth of beneficial bacteria in your gut. You can easily find probiotics in your local drugstore, health food store or even online. Taking probiotics in your diet will support a healthy gut microbiome and even prevent common intestinal problems like gut inflammation.
You can also opt to have fermented foods which are a natural source of probiotics. Some of the popular fermented foods these days include kefir, fermented vegetables, kimchi, miso, kombucha, sauerkraut and so on.
You can improve your gut health by eating prebiotic fibers along with probiotics. In fact, probiotics tend to feed on the non-digestible carbohydrates in prebiotics, encouraging beneficial bacteria to multiply in your gut. Prebiotics even help probiotics to adjust to environmental changes including pH levels and temperature changes. Some of the popular prebiotic-rich food includes bananas, asparagus garlic, chicory, artichoke, whole grains, and onions and so on.
Reduce Intake Of Sugar
An increased intake of sugar has been observed to cause gut dysbiosis. Gut dysbiosis can be described as an imbalance of gut microbes. This can affect the gut microbiome negatively and even have a hand in influencing your brain and behavior. Artificial sweeteners like aspartame are also not recommended as they have a hand in increasing the number of certain bacterial strains that are linked to metabolic diseases.
Artificial sweeteners can also impact blood sugar levels, thereby causing an imbalance in the gut flora. It is a good idea to cut down on your sugar intake and avoid the use of artificial sweeteners for better gut health.
Reduce Stress Levels
Sleep deprivation has been observed to play a huge role in decreasing the health of your gut. As you reduce your sleeping hours, you also risk several other health ailments including high stress levels. With everyone trying to finish first in the rat race, stress has become an inevitable part of life.
However, it is essential to reduce your stress levels as it can disrupt the gut microbiome and lead to several intestinal health ailments. You can try managing your stress by meditation, attempting deep breathing exercises, progressive muscle relaxation and so on. At the end of the day, exercising daily, sleeping well and eating a healthy diet can help bring down your stress levels considerably.
Many people make the mistake of taking antibiotics as soon as they get a sniffle or a cold. Medical professionals advise resorting to alternative treatment options and trying to treat bacterial infections before resorting to antibiotics. Studies have shown that unnecessary intake of antibiotics can cause the death of beneficial bacteria in your gut and even cause antibiotic resistance in some cases. Rather than taking antibiotics, it is a good idea to discuss alternative options with your doctor first.
Have you ever wondered why bone broth is considered to be a healing food all over the world? If you look at different cultures, a bone broth is often given to people suffering from sickness or recovering from major surgery or recuperating after childbirth.
A nutrient-dense bone broth is rich in amino acids like proline, glycine as well as collagen. In fact, bone broth is one of the top supplements that will restore your gut health in no time. It helps heal cellular damage due to an inflamed and leaky gut. Bone broth helps calm down the inflammation in your gut and repair cellular damage at the same time. You can even use bone broth protein powder in your soup, smoothies or just water to improve your gut health in the long run.
Regular exercise combined with a healthy diet is a great way to keep your gut flora healthy and balanced. Several studies have shown that athletes tend to have a larger variety of gut flora compared to non-athletes. Even a brisk walk of thirty minutes a day can make a huge change to your gut flora.
Rather than focusing on the number of hours of sleep you get each day, you need to pay more attention to the quality of sleep you are actually getting. According to medical professionals, all over the world, good quality sleep can improve your cognition, mood and gut health. It also plays a huge role in improving your body’s immunity level keeping unnecessary viral and bacterial infections at bay.
Although disinfectant cleaning products are used to clean the external environment, they can still have a role to play in your gut flora. It has been observed that people who use disinfectant cleaning products regularly tend to have a higher level of gut microbes. High levels of gut microbes are associated with ailments like obesity and type-2 diabetes. So try reducing the use of disinfectant and try alternative safer options.
Say No To Smoking
Studies have time and again proven that smoking is bad for health. While it increases your chance of cancer, it also alters the gut flora balance greatly. Smoking decreases the number of beneficial bacteria in the gut while encouraging the growth of harmful microorganisms at the same time This will lead to several intestinal and systemic conditions like inflammatory bowel disease and so on.
Everyone knows that sticking to a healthy diet is the best way to stay healthy in the long run. A healthy diet has been proven to improve the growth of beneficial gut flora and allowing your immunity levels to rise significantly. Interestingly, switching to a vegetarian diet has been observed to be even more beneficial. This is due to an increase in the intake of prebiotic fiber and the elimination of animal products from your diet. People following a vegetarian diet have lower levels of gut inflammation and have a lower risk of type-2 diabetes, obesity and so on.
By making simple changes to your lifestyle you can significantly alter the gut flora imbalance in your body. After all, exercising regularly and shifting to a healthier diet is also a great way to improve your overall health. However, medical professionals advise talking to your doctor before making any drastic lifestyle changes.