Taking Care of Your Gut: A Journey to a Healthier Microbiome
Scientists Continue to Explore the Link Between Overall Health and the Gut Microbiome; Here's How to Improve Your Gut Microbiome's Health
Improve Your Gut Health with These 4 Steps
Think of your gut microbiome as a half-teased tangle of connections to other aspects of your health and body. 🧠💪 And researchers are still untangling its potential links to digestive function, mental health, your skin and more. 🤔💡
In some cases, they’re figuring out whether an unhealthy gut microbiome is a cause of a symptom or health condition, or a reaction to one. 🤷♀️
The microbiome refers to the trillions of microorganisms (also called microbes) living in your body, such as bacteria, viruses, and fungi. The gut microbiome, specifically, refers to the microbes in your intestines, notably the large intestine. These microbes help you metabolize food you can’t digest, boost your immune function, and control inflammation. They also generate metabolites (substances that your body uses to break down food), including vitamins, enzymes, and hormones. So, they play a significant role in your overall well-being. 🌱
You should think of your gut microbiome as “little pets living inside your intestinal tract.” They need proper care, just like any other pet. 🐶 What we eat feeds them, and our internal environment dictates how well they thrive. 🥗
As we learn more about the gut microbiome, here are some beginner tips to keep it as healthy as you can. 🌟
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Signs of an Unhealthy Gut
“If you’re bloated or you have lots of gas, you may have a disrupted composition and function of the gut microbiome,” Cresci said, adding that the only way to know for sure is to have it measured.
Other signs of an unhealthy gut may include vomiting or stomach upset, fatigue, trouble sleeping, food intolerance, and other symptoms. Skin irritation or problems may be one particularly visible sign, as some research links skin issues like acne and psoriasis to the gut.🌋
Researchers are also looking into how it impacts reproductive health and hormone levels. 🌡️💑
How to Help Your Gut
It’s important to see a doctor to get to the root cause of your health concern and rule out other conditions. But making changes to your diet or routine that may improve your gut, and your overall health, is a good first step. Plus, who doesn’t like a good diet makeover? 🥦✨
It’s also important to keep in mind that there’s no exact standard for the perfectly healthy gut microbiome, Cresci said since everyone’s composition is so different. That said, here are four things you can do to help keep it on the right track. 🚂
1. Eat These Gut-Friendly Foods 🥗🍎
The gut microbiome prefers foods we can’t digest. This includes foods with a lot of fiber, such as fresh fruits, vegetables, whole grains, legumes, seeds, and nuts – foods we already know we should eat for their nutritional properties. So, eat up those colorful salads and crunchy apples! 🌈🥕
According to Cresci, foods to remove from your gut, or eat in lower amounts, include foods high in sugar and fat and low in fiber. 💔
“These are all associated with the consumption of a Western diet, which is also associated with a disrupted microbiome,” she said. So, maybe it’s time to swap that greasy burger for a delicious salad or a fiber-rich stir-fry! 🍔➡️🥗
Beyond a gut-healthy diet, which not-so-coincidentally coincides with a heart-healthy diet, eating fermented foods can help replace the good microbes and their metabolites. Cresci lists yogurt, kombucha, and kefir as examples. So, enjoy a bowl of probiotic-rich yogurt or sip on some tangy kombucha! 🍶🍇
2. Make Note of the Medications You’re Taking 💊
It’s a well-known fact that taking antibiotics disrupts, at least temporarily, the family of “good” bacteria thriving in your body. Some common side effects of taking antibiotics include nausea, diarrhea, and developing yeast infections. If you’re prescribed an antibiotic or have recurring infections that have you taking antibiotics often, ask your doctor about what you can do to help minimize the disruption to your microbiome.
Other medications that can disrupt our microbiomes, Cresci says, include those that alter the pH of the stomach and take away acid. Examples include proton pump inhibitors (PPIs) and histamine H2-receptor antagonists (H2 blockers), which are used to reduce acid reflux symptoms and might be available over-the-counter. So, keep track of the medications you’re taking to help pinpoint the cause of your symptoms and take the appropriate steps or substitutions if gut health is an issue. 💊📝
3. Find the Right Probiotics or Supplements 💊🌿
In addition to incorporating more yogurt or fermented foods into their diet, some people may seek a probiotic in hopes of balancing their gut since they’re designed to mimic an intact microbiota. If you’re considering taking a supplement, including probiotics, Cresci says it’s important to know that probiotics are strain-specific, and “each strain has their own method of action.” So, choose the right probiotic for your specific needs. 🧪💊
For example, some probiotics are designed to help people with antibiotic-induced diarrhea, but that won’t work for a person taking it for bowel regularity. So, find the probiotic that suits your specific concerns. 🦠
Also, unfortunately, keep in mind that probiotics will not completely override what you eat. “If you have a bad diet and you want to keep eating a bad diet but want to improve your microbiome, a probiotic isn’t gonna help you,” Cresci said. “You have to do the other part too.” So, don’t rely solely on probiotics; pair them with a healthy diet for maximum impact! 🤞🍽️
4. Get More Sleep and Move Your Body 💤🏃♀️
Improving your sleep hygiene and squeezing in more physical activity are tried and true ways to improve your health, including your gut health. Prioritize a good night’s sleep and make time for exercises that make you feel good! 🌙🏋️♀️
“Get better sleep” or “exercise more” might sound like tired advice, but improving your sleep hygiene and squeezing in more physical activity are tried and true ways to improve your health, including your gut health. Getting good sleep is another general piece of wellness advice tied directly to the health of our guts. So, don’t skimp on the ZZZs! And when you exercise, remember that you’re not only benefiting your muscles but also your gut. 🛌🌞
Lacking sleep also triggers an increase in stress and cortisol, which have negative mental and physical impacts. So, make sleep a priority to keep both your mind and gut feeling great! 😴✨
Perhaps most fundamental is the fact that when we’re exhausted, we don’t have the energy to check off many of the things that keep us healthy, including exercising or finding a nutritious meal – both of which impact our gut health. So, take care of yourself inside and out! 💪🥦
By following these tips, you can embark on a journey to a healthier gut and overall well-being. Your little gut pets will thank you! 🌟🦠
Q&A Section:
Q: Are there any specific foods that are known to be harmful to the gut microbiome?
A: Yes, foods high in sugar and fat and low in fiber, which are typically associated with a Western diet, can disrupt the gut microbiome. It’s best to limit the consumption of these foods to maintain a healthy gut.
Q: Can stress affect the gut microbiome?
A: Yes, stress can impact the gut microbiome. Increased stress levels can lead to alterations in the gut microbiome composition, which may have negative effects on overall gut health. It’s important to find ways to manage stress, such as practicing relaxation techniques or engaging in activities that bring joy.
Q: Are there any natural ways to improve gut health besides diet?
A: Yes, besides maintaining a gut-healthy diet, getting enough sleep and regular exercise can also contribute to better gut health. Sleep deprivation and a sedentary lifestyle can negatively impact the gut microbiome, so make sure to prioritize quality sleep and move your body regularly.
Q: Can probiotics help with digestive issues?
A: Probiotics can be beneficial for certain digestive issues, such as antibiotic-induced diarrhea. However, it’s important to choose the right probiotic strain that addresses your specific concerns. Additionally, it’s essential to note that probiotics work best when combined with a healthy diet and lifestyle.
Q: Can skin problems be linked to an unhealthy gut?
A: Yes, some research suggests a connection between an unhealthy gut and skin issues like acne and psoriasis. The gut and skin have a complex relationship, and imbalances in the gut microbiome can potentially contribute to skin problems. Taking care of your gut health may also benefit your skin.
Q: How long does it take to see improvements in gut health?
A: The timeline for seeing improvements in gut health varies from person to person. It can take weeks or even months to notice changes. Consistency in following a gut-healthy diet and lifestyle habits is key. It’s best to consult with a healthcare professional for personalized guidance.
Conclusion
Taking care of your gut microbiome is crucial for your overall health and well-being. By following these tips and making conscious choices about your diet, sleep, exercise, and medications, you can pave the way toward a healthier gut. Remember, your gut microbes are your little intestinal pets that rely on you for their sustenance and thrive in a healthy internal environment. So, let’s treat them well! 🌱👩⚕️
And don’t forget to share this article with your friends and family on social media. Together, we can spread the knowledge of gut health and create a healthier world! 💚🌍
Reference Links: – 12 Probiotic Foods That Can Improve Your Gut Health – Best Probiotic Supplements for Gut Health – Music Hath Charms to Boost Mental Health – Tips to Help Your Skin Thrive in Winter – Cases of Lead Poisoning Linked to Fruit Puree Pouches Reach 251 – The Microbiome: Its Setting and Kidney Stones – The ABCs of Apple Cider Vinegar: Benefits, Precautions and Proper Dosage – The Sign That the Latest COVID Variant Leads to Worse Symptoms
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