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The microorganisms that live inside your gut are like “little pets that live inside your gut,” says Gail Creasy, MD, a microbiome expert at the Cleveland Clinic. These microbes help your digestive system digest food, but they also produce vitamins and hormones, regulate inflammation and support your body. Immune system.
Your gut plays an important role in your overall health and can tell you when things are off internally. It’s important to pay attention to signs that you may need to treat it. Creasy says there are easy lifestyle changes you can make to boost your abilities Gut health. We list signs to look for if your gut is unhealthy and potential treatments below.
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Signs of an unhealthy gut
“If you’re experiencing bloating or having a lot of gas, you may have an imbalance in the composition and function of your gut microbiome,” Cresci said, adding that the only way to know for sure is to get it. measurement.
Other signs An unhealthy gut may include:
- exhaustion
- Food intolerance
- Skin irritation or problems
- Trouble sleeping
- Vomiting or upset stomach
Research has Associated skin problems such as acne and psoriasis To the gastrointestinal tract. Studies are also looking at how the gut biome works Affects reproductive health And hormone levels.
How to maintain your gut health
It is important to see a doctor to determine the root cause of your health problems and rule out other conditions. Making changes to your diet or routine that may improve your gut and overall health is a good first step.
Cresci also said that there is no exact standard for a completely healthy gut microbiome because each person’s makeup is very different. With that in mind, here are four things you can do to help keep it on track.
1. Eat gut-friendly foods
The gut microbiome prefers foods that we cannot digest. This includes Foods that contain a lot of fibreSuch as fresh fruits, vegetables, whole grains, legumes, seeds and nuts; Foods that we already know we should eat for their nutritional properties.
According to Chrissy, foods that are high in sugar and fat and low in fiber should be removed from your intestines or eaten in smaller quantities. “All of these things are linked to consumption of a Western diet, which is also linked to an imbalance in the microbiome,” she said.
Aside from a gut-healthy diet, which not coincidentally coincides with a Heart healthy dietEating fermented foods can help replace good microbes and their metabolites. Chrisci lists yogurt, kombucha, and kefir as examples.
2. Write down the medications you take
It is a well-known fact that taking antibiotics It disrupts, at least temporarily, the “good” bacteria family. Thrive in your body. some Common side effects Symptoms of taking antibiotics include nausea, diarrhea, and the development of yeast infections. If you’ve been prescribed an antibiotic or have recurring infections that cause you to take antibiotics frequently, ask your doctor what you can do to help reduce the imbalance in your microbiome.
Other medications that can disrupt our microbes include those that change stomach pH and remove acid, Cressy says. Examples include proton pump inhibitors, also known as PPIs, and H2 receptor antagonists or H2 blockers, which are used to reduce acid reflux symptoms and may be available without a prescription.
By keeping track of the medications you’re taking, you can help determine the cause of your symptoms and (with your doctor’s approval) take appropriate steps or alternatives if your gut health is an issue.
3. Search for right Probiotics or nutritional supplements
In addition to incorporating more yogurt or fermented foods into their diet, some people may do so Look for probiotics Hoping to balance their gut, as it was designed to Imitation of intact microorganisms. If you’re considering taking supplements, including probiotics, Cressy told CNET it’s important to know that probiotics are strain-specific, and “each strain has its own way of working.”
For example, some probiotics are designed to help people with diarrhea caused by antibiotics, but that won’t work for someone taking them for bowel regularity.
“You want to take the drug that has been studied for whatever your problem is,” she said.
Also keep in mind that probiotics will not completely neutralize what you eat.
“If you have a bad diet, and you want to continue eating a bad diet but want to improve your microbiome, probiotics are not going to help you,” Cresci said. “You have to do the other part too.”
Whole grains, fruits, and vegetables are great food options if you want to start healing your gut.
4. Move your body every day and prioritize sleep
The advice to “get better sleep” or “exercise more” may seem like tired advice, but improving your sleep hygiene and… Stress in more physical activity They are tried-and-true ways to improve your health, including gut health.
Exercising may Help your gut in different waysincluding by improving circulation, helping your metabolism and helping your digestive muscles, according to the Cleveland Clinic. If you’re afraid to run or don’t have time to go to the gym, don’t worry: there it is Small ways You can get your body in Habit of moving every day Or at least frequently.
Getting good sleep is another general health tip that is directly related to our gut health. According to Chrissy, our microbiome is committed to… Circadian rhythmalso. So, if we eat when our gut microbiome is not ready, we will not be able to properly process the nutrients in our food.
Lack of sleep also increases stress and cortisol, which leads to weight gain Negative mentality And physical effects.
“There’s a lot going on in the interaction between the gut and the brain that leads to signals coming back to the microbiome, and vice versa,” Cresci said.
Perhaps most important is the fact that when we are stressed, we don’t have the energy to check off many of the things that keep us healthy. Including exercise Or finding a nutritious meal, both of which affect our gut health.
“When you’re sleepy, tired and exhausted, you tend not to do the things that we know are good for the microbiome,” Cresci said. “So it kind of perpetuates itself.”