Gut health is one of the most systems in the human body. It aids in the wellness of the entire body comprising of various organs. Taking care of your digestive health will automatically improve your overall health. Some of the benefits include a strong immune system, brain health, improved mood, heart health, healthy sleep, and effective digestion. If you are not feeling well physically and mentally focus on this one point and you will see a positive change. Following are some ways to improve your digestive health with just a few lifestyle changes and eating habits.
Make probiotics and fermented foods part of your diet
Probiotics are the beneficial bacteria present in the gut that helps in maintaining your health. To boost their activity, there are supplements present which you can take orally. According to medical research, taking probiotics supplements supports a healthy gut which aids in preventing gut inflammation and several other intestinal issues.
Fermented foods are also a great source of probiotics. If you are not comfortable taking supplements, then include fermented foods in your diet. Following are some of the fermented foods:
- fermented vegetables
- kefir
- kimchi
- kombucha
- miso
- sauerkraut
- tempeh
Have prebiotic fibre
The beneficial bacteria aka probiotics need food to survive and grow. Prebiotics are nondigestible carbohydrates on which they survive. It is important to speed up the process of multiplication of beneficial bacteria. Medical research shows that prebiotics makes the probiotics much more tolerant to various environmental conditions like temperature change and pH differences.
Following are some of the foods that have high prebiotic and will improve your gut health:
- asparagus
- bananas
- chicory
- garlic
- Jerusalem artichoke
- onions
- whole grains
Cut down on sugars and sweeteners
Sugars and sweetening agents cause gut dysbiosis, an imbalance of gut microbes. Disturbance in gut microbes level can affect brain functionality and heart health. It can affect metabolic health as well that can cause diabetes and heart diseases. Furthermore, artificial sweeteners are a hoax and negatively impact the blood glucose level.
Try not to stress too much
Stress is the main factor in disturbing gut health as well. It can affect the microorganisms in the intestines. Different types of stress can affect gut health including:
- psychological stress
- environmental stress, such as extreme heat, cold, or noise
- sleep deprivation
- disruption of the circadian rhythm
Meditation, yoga, exercise, enough sleep, and a healthy diet are just a few ways to manage stress effectively.
Avoid antibiotics as much as possible
Antibiotics are necessary to treat bacterial infections but in no other cases. Over consumption of antibiotics can develop resistance to it. Antibiotics also affect the gut microbiota which damages the beneficial bacteria.
Exercise every single day
Make exercise a regular part of your health. It helps in not only physical fitness but other health aspects as well. To improve your gut health workout religiously every day. It will aid in maintaining your weight which avoids obesity. A balanced weight also helps in a healthy gut.
Keep a check on your cleaning agents
Just like antibiotics, cleaning agents used in the home can affect the gut system as well. Make sure you are not using harsh agents regularly in your home.
Get enough sleep
Sleeping is important for your overall health both mental and physical. It improves gut health which prevents the risk of inflammation. Adults must have at least 7 hours of sleep each day for a healthy lifestyle.
