The way to a happy life is through a happy stomach. While this may not be a common saying, it holds true to its core.
Many of us suffer from gut disorders that can be managed with healthy lifestyle choices. However, not many know that gut health is not only vital for digestion but is also linked to various bodily functions. You can relate when the cause of heartburn or discomfort turns out to be not a heart condition, but rather an unhealthy gut.
This is why many health issues are resolved with gut treatments. These will mostly consist of health foods, but can also incorporate supplements.
In the following blog, you will find the top 5 ways to improve your gut health and overall wellness.
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A balanced and diverse gut microbiome is the key to supporting your overall well-being. As you read further, you will learn its impact on physical and mental health.
What Is Gut Health And Why Is It Important?
A wide variety of microorganisms, including bacteria, viruses, and fungi inhabit our gut or digestive system. Most of these microbes are helpful in the digestion process. Good gut microbes play a crucial role in breaking down food and converting it into nutrients that your body absorbs. These good gut microbes are essential for maintaining overall health. Gut health is affected when the number of good microbes is overwhelmed by the bad ones, leading to gut-related disorders.
The gut microbiome is linked to reducing the risk of diseases such as diabetes, inflammatory bowel disease, and cardiovascular issues. It also plays a vital role in influencing the immune system, mental health, and sleep patterns. Gut bacteria help break down food and convert it into nutrients that your body can absorb, providing essential energy for proper bodily functions. Additionally, the gut microbiome directly impacts the immune system by regulating immune responses. These regulated responses help defend the body against harmful microorganisms while supporting beneficial bacteria. As a result, a healthy gut microbiome lowers the risk of autoimmune diseases and strengthens the body’s ability to fight infections.
The gut microbiome is also linked to mental health. A healthy gut microbiome is essential for maintaining mental stability. Studies have shown that the gut microbiome communicates with the brain through the gut-brain axis. Any imbalance in the gut can affect mental well-being and contribute to conditions like anxiety and depression.
Signs Of An Unhealthy Gut
How do you spot the signs of an unhealthy gut? Some signs are obvious, whereas others are tricky and often misdiagnosed. Here are key indicators of poor gut health:
Digestive issues
Common signs include gas, bloating, constipation, diarrhoea, and heartburn. These symptoms indicate your gut is struggling to process food and eliminate waste properly. These digestive issues come and go with the triggering factor.
Unintentional weight changes
Sudden weight gain or loss without significant changes in diet or exercise may signal gut imbalances. Poor gut conditions can then affect nutrient absorption, blood sugar regulation, and fat storage.
High-stress levels
High stress levels can negatively affect gut health by altering the composition of gut bacteria and increasing inflammation.
Sleep disturbances or fatigue
Poor gut health affects the sleep pattern and intensity. The resulting fragmented sleep causes restlessness and constant fatigue. This may be related to inflammation and metabolic issues caused by harmful gut bacteria.
Autoimmune conditions
An unhealthy gut may trigger systemic inflammation and disrupt immune function. This can potentially lead to autoimmune diseases, in which the body mistakenly attacks itself.
Food intolerances
People with intolerance to certain foods find it difficult to digest them. The cause of this might be an unhealthy gut. For example, Lactose intolerance is a common occurrence in the USA, as per a study. Dairy foods are strictly avoided as they are difficult to digest by a lactose-intolerant individual. Common symptoms of food intolerances include bloating, gas, and abdominal pain.
Skin irritation
An imbalance in gut bacteria affects immune responses and skin health. Skin conditions like psoriasis can be associated with an unhealthy gut.
Top 5 Ways To Improve Your Gut Health
Lifestyle and diet significantly impact gut health, influencing the balance of microorganisms in your gut microbiome. Maintaining a balanced and diverse gut microbiome requires a healthy lifestyle, including a balanced diet, regular exercise, proper sleep, and managing stress levels. Here are the top 5 ways to improve your gut health:
1. Eat a Balanced Diet
Your diet has a significant impact on your gut health. Following a healthy diet regimen and avoiding damaging food items can help you improve your gut health. Eat a balanced diet rich in nutrients that promote the growth of good bacteria in the gut. These can be called superfoods and include high-fiber foods, whole grains, fermented foods, fruits, and vegetables. Avoid consuming processed and sugar-rich foods that upset your gut function.
High fibre foods
High-fibre foods feed the good gut bacteria and speed up digestion. They include whole grains (oats and quinoa), legumes (chickpeas, black beans), nuts (almonds, pistachios), fruits (apples, peaches), and vegetables (broccoli, asparagus).
Prebiotic-rich foods
Prebiotics are a group of non-digestible carbohydrates that stimulate good gut bacteria growth and thus improve gut health. Prebiotics like fructans, galacto-oligosaccharides, and other non-carbohydrate oligosaccharides exist naturally in certain dietary foods. Asparagus, garlic, onion, honey, banana, soybean, beans, peas, chicory, seaweed, and whole grains are rich in prebiotics. Prebiotics are consumed by probiotics, which encourage the growth of good gut bacteria. Prebiotics also help probiotics to develop tolerance towards unfavourable environmental changes, such as pH and temperature fluctuations.
Probiotic-Rich Foods
Probiotics are living bacteria that are beneficial for gut health when administered in an adequate amount. Including probiotics in the diet can support a healthy gut microbiome. They can also prevent gut inflammation and strengthen the digestive system. Sources of probiotics are Kimchi, yogurt, kefir, sauerkraut, kombucha, tempeh, miso, etc.
Collagen-boosting foods
Collagen is the most abundant human protein. It plays a vital role in the production of the body's structural support, such as skin, bones, blood vessels, and muscles. Collagen is connected to maintaining a well-functioning intestinal wall and aids proper digestion. Collagen-boosting foods such as citrus fruits, eggs, broccoli, nuts, and meat need to be consumed in a blanched amount. Collagen can balance the gut microbiome, reduce inflammation, optimize stomach aid levels, and enhance immune function.
Limit processed foods and sugars
A diet high in processed and sugary foods can reduce the diversity of good bacteria in your gut. Over time, this can lead to increased inflammation, a weakened microbiome, an unhealthy gut, and metabolic diseases.
Check for food intolerance
You may have specific food intolerance if you have symptoms like bloating, gas, acid reflux, abdominal pain, diarrhoea, nausea, fatigue, etc. Stop the intake of the trigger foods when identified. Your gut health will likely improve if you can stick to abstinence.
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Stay Hydrated
Water helps break down food molecules and quickly absorb nutrients. It supports the intestinal lining and promotes good digestion. It also eases bowel movements by softening the stool and making it easier to pass.
2. Adopt an Active Lifestyle
A sedentary lifestyle can contribute to poor gut health by changing the composition of gut microflora. Moreover, prolonged sitting may lead to decreased blood flow and increased pressure on the digestive tract. Regular physical activity supports a healthy microbiome and overall digestive function. For overall health sake, avoid smoking and excessive alcohol consumption. In addition to metabolic diseases, this habit can harm the gut microbiome, promoting the growth of harmful bacteria.
3. Manage Stress Levels
Stress can impact gut health in many ways. It can trigger an inflammatory response and cause the digestive system to behave abnormally. Stress is a hidden but ultimate root cause of several gastrointestinal issues, including indigestion, heartburn, irritable bowel syndrome, etc. Practice mindfulness, deep breathing, and meditation to lower stress levels. Exercise enables our body to release endorphins, the happy hormone. Engage daily in physical activities that will help you cope with stress.
4. Avoid Excessive Use of Antibiotics
Antibiotics treat bacterial infections by destroying the causative bacteria. They help the body recover, but excessive use can negatively affect gut health by disrupting the balance of the gut microbiome. It is suggested to take the prescribed dosage only. Our body runs its natural course of action against infections. If antibiotics are necessary, you can restore gut balance afterwards by taking the above- mentioned gut-supportive foods.
5. Get Enough Sleep
Research shows good sleep is linked to a more diverse gut microbiome, while poor sleep may reduce this diversity. People with a healthy microbiome diversity tend to have better sleep efficiency, longer total sleep time, and fewer wake-ups during the night. A healthy microbiome is linked to better immune function, including higher levels of interleukin-6, a protein that helps regulate sleep. To get enough sleep, set a sleep routine and stick to it. Go to bed early, minimize technological distractions, and do physical exercise after waking up early.
Improve Your Gut Health For Overall Well-Being
Maintaining a balanced and diverse gut microbiome is crucial for overall well-being. Our gut microbiome impacts not only digestion but also immunity, mental health, and the prevention of various diseases. Diet and lifestyle choices play a significant role in shaping the gut microbiome, which in turn influences various aspects of health. By prioritizing your daily habits, you can improve your gut health and, in turn, promote better physical and mental health.
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