The human gut is more complex than previously thought and has a huge impact on the whole body. Gut health refers to the balance of microorganisms that live in the digestive tract. A healthy gut contributes to a strong immune system, heart and brain health, effective digestion, etc.
Did You Know?
There are over 170 diseases that have been connected to gut health- A variety of environmental factors can affect intestinal microbial imbalance, which has a close relationship with human health and disease.
90% of all diseases can be traced back to an unhealthy Gut-It’s common to overlook the health of our gastrointestinal system, even though it contains 10 times more health-determining bacteria than the rest of our body. Protecting us from infection, supporting our metabolism, and promoting healthy digestion and elimination. There’s no guarantee, but the evidence leads us to believe that these problems originate in the gut, and healing the gut can lead to dramatic improvements; whether we’re talking about allergies and skin conditions or mental and physical performance.
The gut is the 2nd brain because it has more neurons than the spinal cord.
A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses, and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.
– Proper digestion and absorption of nutrients.
– Optimized brain function
– Reduction of internal inflammation
– Increased hormone balance
– Skin wellness and balance pH level
– Healthy microbiomes
– Decreased bloating, acidity, and digestive issues
– More balanced neurotransmitters
Inflammation within your gut can cause a host of unwanted health symptoms, from chronic constipation and fatigue to irregular periods.
A few changes to your diet and lifestyle, however, might just be the key to helping you improve your gut health and control these symptoms.
Confused about what to eat and what not to eat?
With so much information online about healthy eating, it can be tricky to be sure about what’s best for a healthy gut.
Greek Yogurt– It is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions, and add your fruit for a tasty breakfast.
Garlic– With its antibacterial and antifungal properties, can help keep “bad” gut bacteria under control and help balance yeast in the gut.
Pepper-Spicy foods may calm your gut and keep it healthy. When
you bite into a pepper, the capsaicin attaches to a receptor that communicates with other cells.
Citrus Fruit– Such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas.
Sweet Potatoes-The fiber & antioxidants in sweet potatoes are advantageous to gut health. Sweet potatoes contain soluble and insoluble fiber.
Coconut oil-Organic virgin coconut oil is packed with anti-bacterial, anti-microbial, and anti-fungal nutrient lauric acid. Coconut oil can aid in restoring a healthy balance to an imbalance of bacteria in the gut.
Leafy greens– Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, K & A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria.
Ginger-Ginger helps your gut move food through the intestine so it does not sit and ferment, bloat, and cause pain.
Fresh turmeric-It’s used in ayurvedic medicine as a digestive healing agent. Now Western medicine has begun to study how turmeric can help with gut inflammation and gut permeability, two measures of your digestive efficiency.
Your gut bacteria are extremely important for many aspects of health.
The best way to maintain a healthy microbiota is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains.
Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.
Let us see the do and don’t for managing a damaged gut microbiome.
Exercise- Regularly exercising may also improve gut health, which may, in turn, help control obesity.
Working out may increase species diversity.
Hydration– consume more and more water which helps in improving Gut health.
Stress Management– Managing stress is important for many aspects of health, including gut health. Exercising regularly, sleeping well, and eating a healthful diet can also reduce stress levels.
Good sleep- Getting enough good-quality sleep can improve mood, cognition, and gut health.
Irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora.
Fruits and Vegetables– A vegetarian diet may improve gut health due to the high levels of prebiotic fiber it contains.
Alcohol Overload– Alcohol overload changes in the composition of gut microbiota. The translocation of bacterial products into the portal blood appears to play a key role in alcohol‐induced liver damage.
High stress– Reducing stress can lower inflammation in the gut, ease GI distress & keep you nourished since your body can focus on absorbing the nutrients you need.
Processed Foods– In general, choosing whole foods over processed foods will promote healthy digestion. Processed foods often contain added sugar, fat & salt.
Maintaining a healthy gut contributes to better overall health and immune function.
By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better.