HOW CAN I IMPROVE MY GUT HEALTH?

 

Dr. EBAD Khan

21-Jan-2023

 

There are many things you can do to improve your gut health. Some of them are easy, like adding more fiber to your diet. Others are more complicated, like taking probiotics or eliminating certain foods from your diet. But all of them are worth it because a healthy gut is essential for a healthy body.

 

HOW A DISEASED GUT CAN IMPACT YOUR DAILY LIFE? 

If you're experiencing gut health issues, it can severely impact your daily life. From fatigue and brain fog to weight gain and digestive problems, a diseased gut can cause many problems.
In this blog section, we'll explore ways you can improve your gut health. We'll also look at some common causes of gut problems and what you can do to avoid them.

 

LOWER YOUR STRESS LEVELS

It's well-known that stress can have a negative impact on our gut health. When stressed, our bodies produce more cortisol, leading to inflammation. This inflammation can lead to digestive problems like Irritable Bowel Syndrome (IBS), gastritis, ulcerative colitis and even Crohn's disease.
So, if you're looking to improve your gut health, one of the best things you can do is to lower your stress levels. There are many ways to do this, including:

  • Meditation

  • Yoga

  • Spending time in nature

If you can find an activity that helps you relax and de-stress, you'll be on the right track to a healthy gut.

 

GET ENOUGH SLEEP

Sleeping enough hours every night is a great way to improve your digestive system. The body's immune system and ability to mend itself are both enhanced by sufficient sleep. Get between seven and eight hours of sleep every night.

 

EAT SLOWLY

If you're like most people, you probably eat pretty quickly. But did you know that eating too fast can harm your gut health? When you eat quickly, your body doesn't have enough time to digest the food properly. This can lead to indigestion, heartburn, and other digestive problems. Eating quickly also tends to swallow more air, which can lead to bloating and gas. Slow down and take your time while eating, so your body can properly digest the food. 
So how can you slow down? One easy way is to put your fork or spoon down between bites. This will help you to chew more slowly and give your body time to digest the food properly. You can also try chewing each bite of food at least 10 times before swallowing. This may seem like a lot, but it's not that difficult once you get used to it. And it's worth it to consider the benefits for your gut health.

 

STAY HYDRATED

Water is critical for gut health. Not only does it keep things moving along, but it also helps to break down food and flush out toxins. Drinking plenty of water is one of the easiest ways to improve your gut health. 


TAKE A PREBIOTIC OR PROBIOTIC

If you want to improve your gut health, one of the best things you can do is take a prebiotic or probiotic supplement. Probiotics are beneficial living microorganisms, while prebiotics are the food they thrive on. Taking both together can help to give your gut the boost it needs to function correctly.


4 TYOES OF EXCELLENT FOODS FOR GUT HEALTH

    

If you want to improve your gut health, you may be wondering what food you should eat. Luckily, a few different types of food can help support gut health.
Fiber aids in digestion and bowel movement and can even help decrease inflammation. Lentils, Beans, flaxseed and oats are some of the best examples of foods that are both filling and healthy because of their high fibre content.
Garlic is another excellent food for gut health. It contains compounds that can help to fight off harmful bacteria and can also help to reduce inflammation.
The gut can also benefit from Fermented Meals. These meals are rich in good bacteria that promote digestive health. yoghurt, kimchi, and sauerkraut are all examples of fermented foods.
Finally, collagen-boosting foods can also help improve gut health. Collagen is a protein that helps to keep the lining of the digestive system strong and healthy. Foods rich in collagen include bone broth, salmon, and leafy greens.

 

REFERENCES

Stress, Anxiety, and Irritable Bowel Syndrome
Medically Reviewed by Gabriela Pichardo, MD on February 07, 2021
https://www.webmd.com/ibs/guide/stress-anxiety-ibs#:~:text=Strong%20emotions%20like%20stress%2C%20anxiety,which%20is%20affected%20by%20stress.

 

We asked experts if chewing your food slowly really helps aid digestion by Dhara Vora Sabhnani
https://www.vogue.in/wellness/content/can-you-chew-your-way-to-better-digestion-and-gut-health