With the growing focus on immune support and gut health, we thought this would give additional insights on things you can do to improve. Gut health can affect performance, body composition, and internal health.
Have you experienced persistent symptoms like bloating, diarrhea, abdominal pain and acid reflux? Were you able to identify the reason for these recurring symptoms? A variety of organisms like fungi, bacteria, viruses and other microbes reside inside a human’s gastrointestinal tract, also known as the ‘gut’. The majority of these live inside the large intestine and are also responsible for the effective functioning of the immune system.
Around 300 to 500 different species of bacteria reside in our digestive tract. Many studies have shown that an imbalance between these microorganisms can be associated with poor immunity, type 2 diabetes and anxiety. This article will list practical things that you can do to improve your gut health.
Here is a list of day-to-day actions you can take to improve your gut health:
- Consume a healthy diet;
- Avoid carbonated drinks;
- Meditation and relaxation techniques;
- Stay hydrated;
- Eat slowly;
- Get uninterrupted sleep;
- Take prebiotics or probiotics;
- Identify food intolerances.
Consume a healthy diet
A balanced diet is critical for a healthy living. Your diet should consist of vegetables, fruits, proteins, fats and fibers. Plant-based and high fiber diets promote the growth of healthy bacteria in your gut. Seeds, legumes and nuts are also beneficial for the overall health of the digestive tract.
Avoid carbonated drinks
Carbonated drinks have high sugar content that harms microbial health. The acid in carbonated drinks also encourages the growth of harmful bacteria that cause stomachaches and diarrhea.
Meditation and relaxation techniques
Stress and anxiety can have a grave impact on your gut health. A person should try to relax both the body and mind using the following techniques:
- Walking or jogging outdoors;
- Breathing exercises;
- Limiting caffeine;
The human body is made up of more than 60% of water. A person should drink at least 8 to 10 glasses of water daily. Water keeps the right balance of healthy bacteria in the digestive tract and protects the mucosal lining of the gut.
Eating slowly and chewing food properly improves the absorption of nutrients. This aids in the process of digestion too. It also assists in reducing stomach aches and acid reflux.
Get uninterrupted sleep
Experts recommend 7 to 9 hours of sound sleep daily. We often neglect the importance of sleep and do not prioritize it on a regular basis. Poor sleeping habits have a detrimental effect on the balance of microbes in the gut.
Take prebiotics and probiotics
Probiotics are healthy live bacteria whereas prebiotics provide food to assist the growth of these healthy bacteria in the gut. However, please consult your general physician before starting to use these to avoid interactions or adverse effects.
Identify food intolerances
Some people can be intolerant to certain food items. The symptoms of food intolerance can include diarrhea, abdominal pain and acid reflux. If these symptoms persist, a person should consult a general practitioner and after blood test results these food items should be removed from their diet.
Gut health is critical for the human body. A person must take care of the gut health so that it may perform its functions effectively. Try to develop a healthy lifestyle and always consult a doctor before taking any medication for improving your gut health.