The gut is important when it comes to our overall health. Several studies link gut health to having a healthy immune system, skin conditions, cancers, autoimmune diseases, and even mental health. There are different aspects of modern life that can damage your gut. This generates a ripple effect where other health aspects suffer, including hormone levels, the skin, the heart, the body’s nutrient absorbing ability, and even the immune system.
There are different signs that show there is a problem with your gut. These are an upset stomach, unintentional weight change, sugar cravings, insomnia or chronic fatigue, skin irritations, food intolerances, and low immunity. To prevent this from happening, you need to protect your gut, and you can start in the following ways:
1. Check for food intolerances
Signs of food intolerance include bloating, cramping, diarrhea, abdominal pain, acid reflux, nausea, fatigue, and rashes. If you experience these symptoms after eating certain foods, you can start avoiding them. Doing this can help improve your gut health.
2. Improve lifestyle
Your lifestyle can affect the health of your gut. To have a healthy gut, you need to pay attention and do the following:
Better food
What you eat can affect your gut health. You can have a healthy diet by taking foods rich in fiber, collagen, and that are low in fat and sugar. You also need to practice chewing your food slowly so that you can have full digestion, reduce indigestion, and your gut can absorb more nutrients.
Better sleep
If you get insufficient sleep, you can affect your gut and develop serious sleeping disorders. You need to get at least 7 to 8 hours of uninterrupted sleep so your body can rest and recover. If you have trouble sleeping, you can consult a physician and see if they can help.
Drink water
Drinking water is helpful for your gut as it nourishes the intestinal lining and balances good bacteria present in the gut.
Exercise
When you exercise, you increase blood flow to the muscles in the digestive system. This improves the efficiency of the digestive system. Exercise also helps to improve the balance of healthy bacteria in the gut.
Manage stress levels
High-stress levels affect your body and you need to lower them to have a healthy gut. There are different ways you can manage your stress levels including taking walks, meditating, spending time with others, yoga, having a pet, and anything else that works for you.
3. Eat foods that promote a healthy gut
Here are some foods that can help promote a healthy gut. You can add them to your diet so you can get the most benefits and keep your gut healthy.
Eat fermented foods
Fermented foods are natural sources of probiotics. You can find them in yogurt, kimchi, miso, and other foods. The amount and type of probiotics vary in each food but the benefits are similar.
Foods with polyphenols
Polyphenols promote the growth of healthy bacteria in the gut while getting rid of harmful bacteria. They also help probiotics to thrive in the gut. You can find them in green tea, cocoa, ginkgo, apples, blueberries, and other fruits and vegetables.
4. Avoid artificial sweeteners
Artificial sweeteners are not good for the gut as they affect the production of good bacteria. They can be found in most junk food and soft drinks.
5. Take a probiotic
Adding probiotics to your diet can improve the health of your gut since they promote the growth of good bacteria. You can take them naturally in food or take a probiotic supplement. Before you start taking probiotic supplements, consult your physician since not all probiotics are beneficial to the body.
When your gut is giving you trouble, Diamond Physicians can help. Contact us today if you need a direct primary care provider for a wide range of gut-related issues.