Gut health has been a trendy topic the last few years in the fitness industry.
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.
These bacteria, yeasts, and viruses — of which there are trillions — are also called the “gut microbiome” or “gut flora.”
Many microbes are beneficial for human health, and some are even essential. Others can be harmful, especially when they multiply.
I’ll go over the best ways to scientifically improve gut health and enhance overall health.
1-De stress-Managing stress is important for many aspects of health, including gut health.
Animal studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived.
Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation.
Exercising regularly, sleeping well, and eating a healthful diet can also reduce stress levels.
2-Sleep-Getting enough good-quality sleep can improve mood, cognition, and gut health.
A 2014 animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions.
Establish healthful sleep habits by going to bed and getting up at the same time each day. Adults should get at least 7 hours of sleep per night.
3- Eat the rainbow- Eating a variety of fruits and vegetables gives you a variety of micro nutrients that allows your body to get the proper nutrition it needs for maintaining proper gut health. Studies have shown that people who eat lots of fruits and vegetables 2-3x per day had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight.
4- Eat less sugar and sugar substitutes- Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes.
The authors of a 2015 study in animals suggested that the standard Western diet, which is high in sugar and fat, negatively affects the gut microbiome. In turn, this can influence the brain and behavior.
Another animal study reported that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease.
Research has also indicated that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora. This means that artificial sweeteners may increase blood sugar despite not actually being a sugar.
5- Avoid antibiotics– Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance.
According to the Centers for Disease Control and Prevention (CDC), doctors in the United States prescribe around 30% of antibiotics unnecessarily.
As a result, the CDC recommend that people discuss antibiotics and alternative options with their doctor before use.
Working out increase species diversity. A 2014 study found that athletes had a larger variety of gut flora than nonathletes.
However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes.
The WHO recommend that adults engage in at least 150 minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2 or more days each week.
7-Eat pre biotic foods-Probiotics feed on nondigestible carbohydrates