Gut health has become a major topic of discussion. A quick Google search shows a significant global surge in interest, with terms like “gut health supplements,” “probiotics,” and “how to improve gut health” dominating the conversation. Your gut, which includes the stomach, intestines, and colon, plays a crucial role in digesting and absorbing nutrients from food while also eliminating waste. The term “gut microbiome” refers to the community of microorganisms living in your intestines.
Each person’s digestive tract hosts around 200 different species of bacteria, viruses, and fungi. While some of these microorganisms can be harmful, many are essential and beneficial, aiding in the breakdown of food and converting it into nutrients your body can absorb. The composition of your gut microbiome is influenced by various factors, including your diet. What you eat can have both immediate and long-term effects on the balance of bacteria in your digestive system.
Why is gut health important?
The gut is often referred to as the body’s “second brain” due to its profound impact on our overall health. The gut microbiome plays a key role in several vital bodily functions. From digesting food and absorbing nutrients to regulating the immune system and producing essential hormones, a healthy gut is the foundation of your overall well-being.
When your gut is in good condition, it helps to maintain the right balance of both helpful and harmful bacteria which in turn supports your immune system and reduces inflammation. A balanced gut microbiome can also aid in preventing chronic diseases such as obesity, diabetes, and even certain types of cancer.
Moreover, a healthy gut is closely linked to your mental health, as it produces neurotransmitters like serotonin that can affect mood and behavior. Essentially, taking care of your gut health is synonymous with caring for your whole body. There are several factors can affect the health of your gut:
Poor nutrition
What you eat has a direct impact on your gut microbiome. Processed foods and sugar, can harm the good bacteria in your gut and contribute to or cause inflammation in the body. On the other hand, a diet rich in fiber, fruits, vegetables, and fermented foods supports a diverse and healthy gut microbiome.
Frequent use of antibiotics
Antibiotics are effective at killing harmful bacteria, but they also kill beneficial bacteria in the gut. Frequent or prolonged use of antibiotics can disrupt the balance of your gut microbiome, leading to long-term changes in gut health. However, it’s important to note that there is a time and a place for these medications, it’s best to consult with your physician before using them.
Stress
Chronic stress levels can have harmful effects on the body. In the gut, stress can increase sensitivity, reduce blood flow, and alter the gut bacteria increasing gut permeability (leaky gut). This can lead to inflammation and a higher risk of gastrointestinal disorders.
Sleep deprevation
Quality sleep is essential for overall health, and it seems that the gut follows a daily circadian-like rhythm as well. Poor sleep or irregular sleep patterns can disrupt these natural rhythms, affecting the balance of your gut microbiome. However, it’s important to note that the effects of sleep deprivation on gut bacteria are still an emerging area of research.
The link between the gut & the brain
The connection between the gut and the brain is often referred to as the “gut-brain axis.” This complex communication network involves the central nervous system (which includes the brain and spinal cord) and the enteric nervous system (which governs the function of the gastrointestinal tract). This bidirectional communication means that your gut health can significantly impact your brain function and vice versa.
Research has shown that the gut microbiome can influence the production of neurotransmitters, which are chemicals that transmit signals in the brain. For example, the majority of serotonin in your body is located in your gut, with about 90% of it found in the cells lining your gastrointestinal tract. This explains why an unhealthy gut can contribute to mood disorders like anxiety and depression.
Additionally, the gut microbiome can influence cognitive functions such as learning and memory. On the other hand, stress and anxiety can negatively impact the gut, leading to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). This intricate relationship underscores the importance of maintaining a healthy gut for both physical and mental well-being.
Signs of an unhealthy gut
• Digestive issues: Bloating, gas, constipation, diarrhea, and heartburn are common indicators that your gut is having a hard time processing food and eliminating waste.
• Sleep disturbances & chronic fatigue: As mentioned earlier 90% of serotonin is produced in your gut. This neurotransmitter plays a key role in the quality of your sleep. An unhealthy gut can therefore cause insomnia or poor sleep, which leads to fatigue. According to a study published on Science Direct found that almost half of people with fatigue also had IBS.
• Food intolerances: A disruption in the balance of gut bacteria can lead to food sensitivities and improper digestion. This imbalance may trigger an immune response, potentially contributing to the development of food allergies.
• Skin conditions: Skin problems such as acne, eczema, or rosacea can be signs of an unhealthy gut, as the gut and skin are closely connected.
•Autoimmune conditions: An unhealthy gut may contribute to systemic inflammation, which can trigger or worsen autoimmune diseases such as Hashimoto’s thyroiditis, multiple sclerosis, and even type 2 diabetes.
• Frequent infections: An excess of harmful bacteria in your gut can weaken your immune system, making you more susceptible to illnesses like the common cold or flu. It may also worsen the severity of your symptoms whenever you get sick.
How to improve your gut health
Improving your gut health involves making lifestyle and dietary changes that promote a balanced microbiome. Here are five tips to help you achieve a gut health glow-up:
1)cut back on processed foods
Processed foods often contain additives, preservatives, and high levels of sugar and unhealthy fats, which can negatively impact your gut health. Reducing your intake of processed foods can help maintain a healthier balance of gut bacteria. Instead, get nutrients from plant-based foods and lean proteins.
2) Eat slowly
Eating too quickly is a common habit, but it doesn’t allow your digestive system enough time to work effectively. Chewing your food thoroughly and slow mindful eating can improve digestion and help your body absorb more nutrients.
3) Add probiotics &prebiotics to your diet
Probiotics are foods or supplements that contain live microorganisms intended to promote the growth of healthy bacteria in the gut. Fermented foods like yogurt, kefir, kimchi, and kombucha are rich in probiotics. Regular consumption of these foods can help increase the population of beneficial bacteria in your gut.
Prebiotics on the other hand are typically high-fiber foods that act as food for human microflora. Prebiotics are used with the intention of improving the balance of these microorganisms. Garlic, bananas, onions, oats, bananas, apples, asparagus, and whole grains are examples of prebiotic foods.
4)Stay Hydrated
Drinking plenty of water is essential for digestion and the overall health of your gut. If you have a ‘leaky’ or ‘imbalanced’ gut, it’s recommended to incorporate one green juice into your daily routine.
5)Get Enough Sleep
Quality sleep is crucial for gut health, as it allows your body to rest and repair itself. Poor sleep patterns can negatively impact your gut microbiome, so aim for 7-8 hours of sleep each night.
Gut health plays a critical role in your overall well-being, influencing everything from digestion to mental health. By understanding the importance of a balanced gut microbiome and taking proactive steps to improve your gut health, you can enhance not only your digestive health but also your overall quality of life.
