Gut microbiome and its importance to overall health is a topic of increasing research in the medical community. However, numerous studies have revealed that any impairment in the GI barrier can increase the risk of developing infectious and inflammatory diseases as well as autoimmune and metabolic disorders. SMILES, here explains more about the importance of gut health and the ways to improve it.
The term gut health refers to the balance of microorganisms that live in the digestive tract. While some microorganisms are harmful, many are beneficial and necessary to stay healthy. Looking after gut health and maintaining the right balance of gut bacteria in the intestines is crucial for both physical and mental health.
9 Ways to improve your gut health
The experts of gastroenterology at SMILESprovide you some scientifically proven ways to enhance gut microbiomeand overall health. Here is how to get started.
1. Reduce Stress
Research studies suggest that high levels of stress can impact negatively on your whole body, including your gut. So, managing stress is important to maintain gut health. Some stress management techniques that include yoga, meditation, walking, and breathing exercises may help reduce stress levels.
2. Avoid Artificial Sweeteners
Eating lots of sugar or artificial sweeteners can cause an imbalance of gut microbiomes. Due to their effects on gut microbiota or gut flora, artificial sweeteners may negatively affect blood sugar levels and metabolic diseases.
3. Get Enough Sleep
Not getting enough quality of sleep can have serious impacts on your gut health, which in turn can contribute to mood disorders and sleep issues. Studies have shown that irregular sleep habits can affect gut flora which can increase the risk of inflammatory conditions. So, try to get at least 7 – 8 hours of uninterrupted sleep at night.
4. Eat Slowly
Chewing your food well and eating your meals slowly can help promote good digestion and absorbing nutrients in food. This may help reduce digestive disorders and thus maintain well-balanced gut health.
5. Stay Hydrated
You need to be well hydrated for your body cells to work properly. Drinking lots of water not only helps maintain good health but also has a beneficial effect on the mucous lining of the intestines as well as on the gut bacteria. Thus, staying hydrated is a simple way to balance gut flora and improve your gut health.
6. Take Probiotics
Probiotics are live bacteria that are beneficial for you, especially your digestive system. Adding probiotics to the diet can support a healthy gut microbiome that prevents gut inflammation and other intestinal problems. You can find probiotics in fermented foods, like yogurt and kefir.
7. Avoid Food Intolerances
If you notice symptoms such as bloating, cramping, abdominal pain, diarrhea, rashes, and acid reflux after eating, you may be suffering from food intolerances. This can cause an imbalance of gut microbiota and increase your risk of developing irritable bowel syndrome. So, avoid food triggers to improve your digestive system and gut health.
8. Eat Whole Grains
Whole grains, like barley and oats, contain lots of fiber and non- digestible carbs that are not broken down by your small intestines. Instead, they make way to the large intestine where the whole grains are broken down by microbiota and promote the growth of certain beneficial gut bacteria.
9. Avoid Smoking
In addition to the heart and lungs, smoking affects gut health as well. It also increases your risk of developing cancers. Many studies also have shown that smoking alters the gut flora by increasing harmful microorganisms and decreasing the beneficial bacteria.
It is important to note that an unhealthy gut can lead to colon cancer. However, many of the gut issues are harder to fix, but the above steps may help improve your gut health.
If you are still suffering from irritable bowel syndrome or having concerns about the gut microbiome, Consult our top gastroenterologists in Bangalore and keep your gut healthy.