5 Tips To A Healthy Gut
With lots of growing evidence that an unhealthy gut can influence our immune system, mental health, and auto immune diseases it’s no wonder we are increasingly looking for ways to improve our gut microbiomes.
What are Gut Microbiomes?
Our Gut Microbiome is a busy community of trillions of microorganisms that live in our intestinal tract. These microorganisms which comprise of bacteria are involved in functions that are crucial to our health and wellbeing, they help with digestion, they destroy the bad bacteria in our gut and help control our immune system. When we eat most of the work is done in our intestines, only a small amount of nutrients is absorbed through the wall of our stomach. Our gut. Having a vast variety of gut microbes is linked with better health. Gut Microbes hold the key to our short- and long-term health.
Here are 5 ways to start the Healthy gut journey:
Manage your stress levels
Limit your alcohol intake. Regular alcohol consumption causes gut inflammation which can lead to leaky gut and bloating
Exercise, even mild physical activity like walking can make an improvement, body movement can help your digestion and bowel movement.
Caffeine can increase anxiety levels and aggravate certain GI disorders, reducing caffeine can reduce your chances of stomach issues and GERD.
Meditation can help with depression, stress, pain and insomnia.
Make sure you get enough sleep, not getting enough sleep can have an impact on your gut health which in turn can turn into disrupted sleep, causing a vicious circle a minimum of 7- 8 hours of uninterrupted sleep a night is recommended.
Spend time socializing with friends & family.
Make sure you stay hydrated, drink plenty of water it can help with the diversity of bacteria in the gut, prevents constipation and is a simple cheap way to promote a healthy gut.
Take a Prebiotic or a Probiotic
Adding a prebiotic or a probiotic supplement may improve your gut health.
Prebiotics help feed and grow out good bacteria and Probiotics are live bacteria/yeast that live naturally in our body and keeps it working well.
You can either take supplements make sure you chose Probiotic products with at least 1 billion colony-forming units which contain Lactobacillus, Bifidobacterium, Bacillus or Saccharomyces boulardii as these are the most researched probiotics.
There are also many probiotic foods you can try like Yoghurt, Kefir, Kimchi, Sauerkraut, Asparagus, Miso, Tempeh, Artichokes, Kombucha as well as prebiotics foods like onions, oats, almonds, apples.
Probiotics are good to take after a course of antibiotics in order to restores the healthy bacteria that may have been killed.
Check for food intolerances
Do you ever after a meal experience, bloating, abdominal pain, diarrhea, gas or acid reflux? If so you may have a food intolerance, eliminating common trigger foods to see if your symptoms improve and then removing these from your diet can contribute to a healthier gut.
The human gut is complex and there is still ongoing research, it is clear that our gut microbiome impacts our whole body health and wellbeing. Lifestyle and dietary changes will have a positive effect on your overall health as well as your gut health.