Gut health consists of several elements, like the gastrointestinal tract and organs like the stomach, intestines, and esophagus. One of the main reasons gut health is so important is that your food is processed through your gut. When the gut functions at its peak, the food gets dispersed to the necessary places, including your bloodstream and other areas. A healthy gut also serves as an excellent defense to help the body fight off illnesses, viruses, and other harmful bacteria that you don’t want in your body. To maintain a healthy gut, there are several habits you can develop.
1. Increase Your Intake of Fiber
Dietary fiber is essential in the development of proper gut health. It’s mainly responsible for pushing stool out of your system. Focus on eating at least 25-30 grams of fiber every day. Fruits, whole grains, and legumes are just a few of the great sources of fiber to consume.
2. Eat Foods Containing Prebiotics/Probiotics
Probiotics help the digestive system operate more efficiently. They’re also helpful in ensuring your body absorbs necessary nutrients from the food you eat. You can eat foods that contain probiotics, such as yogurt, kimchi, and sauerkraut.
You can also incorporate prebiotic and probiotic supplements into your daily routine by pill form. There are many different kinds of prebiotic and probiotic brands out there. It is suggested you consult your doctor before taking any types of medications, but here is a list of 2021’s top 5 to take. Studies say you should avoid chewable forms with unnatural additives and brands that have not been studied.
3. Improve Your Sleeping Habits
Researchers uncovered a connection between gut health and sleeping habits. When certain subjects could sleep well, they also showed signs of a better gut microbiome. A good night’s sleep is connected to weight management, mental clarity, and more. It’s the time when the body can fully repair and recover. Invest time into developing the proper nighttime ritual to ensure a good night’s rest. Your gut depends on it.
4. Manage Your Stress Levels
Think about a time when you were extremely nervous and stressed. You might’ve been afraid to give a presentation at work. Beforehand, you might’ve experienced nausea, diarrhea, or other conditions that are associated with an upset stomach. After the production ended, the symptoms went away. However, some people live with chronic stress due to triggers or an inability to manage it. Unfortunately, it can manifest through those terrible symptoms directly related to gut health. By learning how to manage stress when it comes, you’ll be able to improve your gut health over time.
5. Avoid Antibiotics
Antibiotics change the nature of the bacteria in your gut. They can also lead to gastrointestinal concerns such as nausea, diarrhea, and more. While antibiotics may be helpful when you’re fighting a virus or another health concern, they’re not meant for consistent use for the long haul.
6. Decrease Sugar Intake
Find ways to decrease your intake of sugar gradually. While sugar can be incredibly addictive, artificial sweeteners are known to cause disruptions in developing a healthy microbiome. Try your best to transition to natural sweeteners such as honey or maple syrup. Then, gradually decrease your intake of those options as well.
7. Recognize the Role of Your Dental Hygiene
Frequently, people focus on dental hygiene to maintain white teeth and fresh breath. However, your gut health is impacted by the consistency of your dental hygiene. When you don’t regularly brush or floss, oral bacteria can disturb your stomach and contribute to the development of aerodigestive cancers.
If this list looks overwhelming, it’s a better idea to take it one habit at a time. As you develop consistency with one practice, you can include one new habit into your routine. Don’t try to inundate your body with many new healthy rituals at once. Before long, a good gut health routine will feel synonymous with your daily exercise routine to keep your body healthy and strong. If you need help incorporating these points into your routine, reach out to us at Longevity Care Clinic. We have both online and in-person visits.
