Tips on How to Enhance Your Gut Health Every Day
Trillions of bacterial cells live in your gut and many of which perform vital functions in keeping your health and body healthy. These include bacteria, viruses, and fungi, and they make up your microbiome. A well-balanced microbiome is a healthy microbiome. The friendly microbes protect you from harmful pathogens. But if harmful pathogens overthrow the good one, you are then at risk of increased inflammation and diseases. Below are simple tips to help you build a better gut.
Tip #1: Restore your gut flora by taking probiotic
Probiotics are a live bacterial culture with a host of benefits. They are naturally present in your gut, but their numbers are sometimes being overthrown by harmful bacteria. You can help restore their balance by taking probiotics, either through foods, drinks, or supplements. Fermented foods and drinks are good sources of beneficial bacteria. Examples are yogurt, cheese, pickles, sauerkraut, and sourdough bread.
Tip#2: Feed the good bacteria in your gut
You can also increase the good bacteria naturally by eating dietary fibers called prebiotics. Prebiotics are served as foods for beneficial bacteria. Fruits, veggies, grains, and seeds are non-digestible carbohydrates the probiotics feed on. By eating prebiotics, your microbes boost your health by keeping your gut lining healthy and preventing inflammation.
Tip#3: Stay away from sugar
Sugar can disrupt the balance in your gut and so as your metabolism. A lot of foods contain simple sugar like fructose and glucose. This form of sugar can increase your risk of having diabetes, obesity, and heart diseases. Additionally, it can also affect your gut flora. So, steer clear of soda, takeaways, processed foods and restaurant foods. These foods are loaded with simple sugar.
Tip#4: Have a good night sleep
Nerves and chemicals in your brain and gut communicate with each other, and their interactions can impact your sleep patterns and mood. Just like your body’s biological clock, the beneficial microbes in your gut also follow a schedule. Not having adequate sleep can disturb the digestion. Eventually, these can lead to gut imbalances.
Tip#5: Exercise regularly
It is a common misconception that only nutrition affects gut health. Diet certainly plays an important role, but that’s only a small part of the equation. Exercise can also improve gut health. It’s as important as nutrition. They should go hand in hand together.
Regular exercise helps keep you regular. It keeps your digestive system working regularly. It keeps your gut healthy, which then improves your immune system.
Tip#6: Learn how to manage your stress
Stress can negatively impact your physical, mental, and even gut health. Remember the gut-brain connection and the way they communicate with each other? If you are feeling stressed out, so are your microbes. Having the right balance of bacteria in your gut can actually enhance your resiliency to stress. It's due to your gut microbes' influence on stress levels and mood hormones. Take steps to reduce your stress by avoiding unnecessary demands.