5 Ways to Improve Your Gut Health
Gut health is the balance of the gut microbiome or the microorganisms in a person’s digestive tract. It influences your immunity, physical health, and mental health. People with an unhealthy gut display various signs and symptoms, such as skin irritation, food intolerances, unintentional weight changes, constant fatigue, sleep disturbances, and upset stomach. You should consider using the following strategies to boost the beneficial microbes and prevent the multiplication of destructive microbes in your intestines.
(1) Exercise Regularly
Regular workouts can help you manage your weight and achieve good heart health. They can also improve gut health and aid in controlling obesity. The Physical Activity Guidelines for Americans and other wellness bodies state that adults should engage in moderate-intensity exercises weekly for at least 150 minutes. They should also incorporate muscle-strengthening activities in these workout sessions.
(2) Take Probiotics
Probiotic supplements will boost the probiotics or beneficial bacteria in your gut. They can also prevent various issues, such as gut inflammation and intestinal problems. You can find probiotics for feminine health online, in drug stores, and in health food stores.
Fermented vegetables, kimchi, kombucha, and tempeh are also excellent sources of probiotics. You should consider taking them regularly to maintain and improve your gut health.
(3) Change your Diet
A 2014 research demonstrated that an individual’s diet rapidly affects their gut microbiome. For example, the gut microbiomes of vegetarians are different from the microbiomes of the people who consume meat. Healthcare practitioners indicate that you have to stick to a vegetarian diet if you want your gut to remain healthy.
A vegetarian diet contains high amounts of prebiotic fiber that encourage beneficial bacteria to multiply. This process will boost your gut health and make you more tolerant of various environmental conditions, such as temperature changes. Garlic, onions, and high-fiber foods like bananas and berries are recommended.
Health experts also advise people to regulate the consumption of processed, fatty, and sugary foods. These items destroy the good bacteria and stimulate the growth of harmful bacteria in your intestines.
You should eat your plant-based foods slowly. Chewing vegetables slowly and thoroughly helps your body digest them fully and absorb nutrients. It will also prevent digestive discomfort and support gut health.
Water should be a fundamental component of your diet. Drinking enough water balances the good bacteria in your digestive system and benefits the mucosal lining of your intestines. Many people fail to understand that staying hydrated is a simple but effective way of maintaining a healthy gut.
Various medical conditions like irritable bowel syndrome can affect the effectiveness of probiotics and vegetarian diets. Therefore, you should consult a doctor or nutritionist before making drastic dietary changes.
(4) Manage your Stress Level
The gut has a strong link connection with the human brain. This relationship suggests that poor mental health leads to poor gut health. Psychological stressors often disrupt the balance of microorganisms in your intestines.
To improve your gut health, you should implement different types of stress management techniques, such as meditation, progressive muscle relaxation, sleeping well, regular exercises, and deep breathing exercises.
Alternatively, you can get a massage, stay in a calm environment, or spend more time with your family and close friends. Ensure that you first understand the cause of your stress to define the appropriate solution.
(5) Reduce Smoking and Alcohol Intake
Drinking too much alcohol repeatedly causes gastritis and leads to gut irritation and inflammation. This inflammation leads to ulcers, bacterial infection, heartburn, and chronic discomfort. Another effect of too much alcohol intake is intestinal inflammation. All these issues alter the balance and functioning of your microbiome.
Everybody knows that smoking is dangerous. It affects the health of your lungs and heart. Excessive smoking also alters intestinal flora and affects your gut health.
It also facilitates the multiplication of harmful microorganisms and decreases the presence of the beneficial ones in your intestines. Consequently, some drinkers and smokers experience different intestinal conditions, including inflammatory bowel disease.
In summary, the fungi, bacteria, and microbiome in your digestive system play a significant role in your physical, mental, and general health. You should make the necessary dietary and lifestyle changes to promote your gut health, strengthen your immune system, and support your health and wellbeing. These include eating plant-based foods, drinking water, exercising regularly, sleeping well, and taking probiotics.
Written by: Hannah Boothe
About the writer: Hannah Boothe is a freelance writer native to Northern California who spends her free time developing herself. Hannah enjoys the outdoors, she goes hiking whenever the weather permits and enjoys practicing yoga. She carves out time to journal and read whenever she can. She loves adventure and connecting with those around her.