if you have high stress levels, sleep little, eat a Western diet high in processed and sugary foods, and frequently take antibiotics – your gut microbiome is in need of repair
Poor gut health leads to fatigue, upset stomach, skin conditions, and autoimmune challenges – most of which are painful and life-altering – leading to many other severe health issues.
According to statistics by the American Gastroenterological Association, more than 40 per cent of Americans avoid routine activities like exercising, running errands, and spending time with loved ones, due to uncomfortable bowel symptoms. If prolonged, these can lead to mental health issues, various kinds of autoimmune diseases, and even cancer – especially colon cancer. Experts say it takes only simple, daily lifestyle choices to ensure that your gut health is top-notch.
So, if you have high stress levels, sleep little, eat a Western diet high in processed and sugary foods, and frequently take antibiotics – your gut microbiome is in serious need of repair. Follow these simple hacks to make to your routine to promote gut health.
Eat right
Stop eating processed, sugary, and high-fat foods to better your gut health. Incorporate more fibre – which contributes to a healthy gut microbiome as well, along with foods that are loaded with antioxidants like vegetables, fruits, coffee, tea, and dairy.
“The intestines contain billions of bacteria. There’s good bacteria and there’s not-so-good bacteria and ensuring that we have the right types of good bacteria that promote gut health is really, really important,” Dr. Harpreet Pall, a pediatric gastroenterologist and chair of pediatrics at Hackensack Meridian School of Medicine recently told the Time magazine.
Studies say early-onset bowel cancer is initiated by gut bacteria that are more prevalent in those whose diets are low in fibre and high in sugar.
Exercise regularly
At any age, it is important to move – to better your bowel movements. According to doctors, even 10-15 minutes of moving daily can help alleviate bloating. If nothing else, take a walk in your neighbourhood as it helps trigger a nerve reflex that propels foods and gas contents through your gut. Walking also engages the abdominal muscles, creating internal pressure on the colon that helps to push intestinal gas out.
“When you are moving, your GI tract is also moving. This helps trigger gut motility, or movement of your intestines, which is essential for properly breaking down food,” Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone was quoted by the New York Post.
Monitor your bowel movements
Experts say it is very important to monitor your bowel movements which helps you take care of your gut health by indicating digestive issues and other health problems. According to doctors, thin stools and frequent diarrhoea can be a serious cause for concern.
While fluctuations in the texture and frequency of bowel movements are normal, blood in the stool, diarrhea that lasts for days on end, a bowel movement that wakes you up, and weight loss could be indicators of a slew of GI disorders, including celiac disease and inflammatory bowel disease.
Lower stress levels
Chronic stress can be extremely hard on your entire body - including your gut. It happens because your body releases certain hormones when it experiences stress - which affects your body and compromises gut health. A few ways to lower stress levels include:
- Meditation
- Walking
- Yoga
- Massage
- Socializing with friends or family
Keep yourself hydrated
Drinking lots of water daily is linked to increased diversity of bacteria in the gut, though the source of the water also matters. Doctors recommend consuming at least 7-8 glasses of water daily.
While hydration needs can vary based on body size, metabolism, diet, weather, and activity levels, doctors say good digestion happens when you have enough fluids in your body.
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