How to Improve Gut Health In 6 Simple Steps
If you're looking for ways to improve your gut health, you've come to the right place. In this article, we'll share five simple tips that can help keep your gut healthy and functioning properly. From diet and exercise to probiotics and supplements, there are a number of things you can do to support gut health. So read on to learn more!
The Importance of Gut Health
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Gut health is one of the most important parts of your overall health. Â If not THE most important part. Gut bacteria are an important component of the gut flora ecosystem. The human gut is colonized by 300-500 different types of bacteria.Â
Gut bacteria play an important role in human health, such as supplying essential nutrients, synthesizing vitamin K, aiding in the digestion of cellulose, and promoting angiogenesis and enteric nerve function.Â
However, harmful gut bacteria can interrupt gut health through abnormal changes such as the use of antibiotics, illness, stress, aging, bad dietary habits, and lifestyle. Dysbiosis of the gut bacteria communities can cause many chronic diseases, such as inflammatory bowel disease, obesity, cancer, and autism.
That’s why it’s SO important to take care of your gut health. An unhealthy gut = disease.
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How Does Gut Health Affect Your Body?
Gut health is essential to the body because it has a direct impact on many systems. Poor gut health can lead to inflammation and irritation, which can cause issues like bloating, gas, skin rashes, allergies, and weakened immunity. Additionally, gut health affects your digestion of food and absorption of nutrients.
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How Is The Gut Like The Second Brain ?
The gut is often referred to as the “second brain” because it has a direct connection to the one in your head. About 90% of serotonin (a neurotransmitter that helps regulate mood, appetite, and sleep) is produced in the digestive tract. Poor gut health can lead to depressed moods and difficulty thinking clearly due to the disruption of the gut-brain connection.
The good news is there are ways you can improve and even positively reverse damage in your gut health. Check out these 6 ways you can change your gut health on your own.
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1. Eat more Fiber-Rich Foods to Heal Your Gut
Eating more fiber-rich foods like fruits, vegetables, and whole grains has been shown to improve gut health. Incorporating more fiber-rich foods into your diet is a great way to increase your health and well-being overall.
Fruits, vegetables, and whole grains are a great source of dietary fiber - an important component to any healthy lifestyle. High-fiber foods can not only help with weight loss but also reduce the risk of chronic illnesses like diabetes, heart disease and some types of cancer.
Foods that are high in fiber also assist with digestion, provide extra energy and make you feel full longer. So why not try incorporating more fruits, vegetables, and whole grains into your everyday meals? You'll be reaping the benefits in no time!
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2. Include Probiotic-Rich Foods in Your Diet
Foods such as yogurt, sauerkraut, and kimchi are rich in probiotics. Eating probiotic-rich foods is a great way to improve your health and wellness! A probiotic refers to "good" bacteria that help the microbiome in our gut stay balanced, healthy, and strong. Eating yogurt, sauerkraut, and kimchi are all excellent sources of these beneficial microorganisms.
Yogurt contains gut-friendly bacteria like lactic acid and bifidobacteria; sauerkraut is made by fermenting cabbage with microorganisms like yeast and lactic acid bacteria; and kimchi is a spicy Korean side dish that is made by fermenting cabbage with a mix of microbial cultures. So why not incorporate these delicious dishes into your next meal? Not only will they add some zest to the plate, but chances are you'll be able to enjoy the digestion-aiding effects the next day!
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3. Take Gut Health Support Supplements Daily
Adding supplements that support gut health to your daily routine is a great way to help maintain and even improve gut health. Probiotics are living microorganisms that naturally occur in the digestive system and help with digestion, nutrient absorption, and even immunity. When taken regularly, probiotics can help improve overall wellbeing by helping keep the balance of healthy bacteria in check. What's more, taking probiotics can even reduce unpleasant digestive issues like bloating and diarrhea. With such amazing benefits for our bodies, taking a probiotic every day is something we should all consider doing!
In addition to probiotics, adding gut targeting supplements that contain gut healthy herbs, vitamins and minerals give you a comprehensive gut healthy regimen. Starting with a solid gut health supplement foundation is a great way to introduce a healthier gut lifestyle. Our Gut Health Trio provides the proper GOOD bacteria, herbs, and supplements to help your gut protect and heal from our standard diet and lifestyle.
4. Reduce Stress Levels
Reducing your stress levels by incorporating relaxation techniques such as yoga or meditation can help your gut calm and heal. Finding ways to reduce stress levels is so important for our overall health and wellbeing, because high levels of stress can take a toll on both our physical and mental health.
One way to do this is by incorporating relaxation techniques such as yoga or meditation into your daily routine. Both practices have been proven to bring balance to the body and mind, while also reducing symptoms of anxiety and depression. Even if you can only dedicate 10 minutes every morning or night, these practices can be really helpful in creating a sense of calmness that can last throughout the day. Being able to reset your focus everyday is what we all need, so give it a try!
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5. Get Enough Sleep Every Night
Getting enough sleep every night can feel like a challenge, but it's totally worth it! Not only do we miss out on important physical rest when we don't get enough sleep, but not getting enough can cause us to feel irritated or drained of energy throughout the day.
In addition, it's important to maintain consistent bed times and wake times in order to establish better sleeping habits. Make sure to give yourself extra time before bed and avoid screens - that means no more late night Netflix binges or scrolling through social media! A good night's sleep will ensure that you start the day full of energy and ready to take on whatever comes your way.
6. Exercise Regularly
It's no secret that making time for exercise can seem like a difficult task. However, it's important to remember that any amount of physical activity is beneficial for your body and overall health. Even just 15 or 20 minutes of light walking outside everyday can easily add up and make a big difference on your wellbeing. Plus, research suggests that regular exercise can release endorphins - hormones associated with enhanced mood and improved alertness. Exercise may even be the perfect way to switch up your routine and shake off any stressful situations. It is certainly an activity worth dedicating time towards!
Adding more fiber, probiotics, gut healthy supplements, reducing stress, and getting more sleep are all great ways to improve gut health. Try incorporating some of these tips into your daily routine and see how you feel! Getting enough sleep and exercise are also important for overall health and well-being, so make sure to prioritize those activities as well.
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Sources:
Cleveland Clinic
https://health.clevelandclinic.org/gut-microbiome/
Johns Hopkins Medicine
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
National Library of Medicine (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/)