Why is gut health important?

What do you mean by gut health?

When we talk about gut health, it actually refers to the balance of the microorganisms living in your gastrointestinal tract. These gut microflora can be very important for overall wellbeing.

How is gut health important?

There are 3 major reasons why gut health is of significance:

1. Our digestive tract contains most of the cells that form our immune system. 70% of your immune system resides in your gut. The good bacteria in the gut keep a check on bad bacteria, by limiting their growth. A healthy gut is associated with fewer sick days and a lower risk of allergies and autoimmune diseases.

2. Research suggests the microbiome of your gut may affect your emotions and the way you process information. In addition to these findings, studies show that disturbances in gut function may contribute to several mental illnesses, including anxiety and depression, which are prevalent today in society.

3. Improved gut health helps in the synthesis of hormones and neurotransmitters.

In order to stay healthy and happy, you need to take care of your gut health.

What happens when the gut is unhappy?

• You have stomach upset: Frequent discomfort, gas, diarrhea, bloating, constipation could be the signs of an unhealthy gut.

• Sleep disturbances: Unhealthy gut is linked to sleep disturbances and insomnia. Mood and sleep hormone serotonin is predominantly produced in the gut. So an unhealthy gut can impair the ability to sleep well.

• Skin irritations: Several studies have shown a connection between gut problems and skin disorders including eczema, psoriasis, rosacea, acne, and inflammation.

• Sugar cravings: Cravings for sweets, bread, fruit, and dairy are usually signs of an unhealthy gut. Overconsumption of sugar can lead to an overgrowth of bad bacteria in the gut.

• Weight gain/loss: Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. Researches have links between gut bacteria and weight. The gut microbiota of individuals who are overweight show patterns of imbalance compared to healthy individuals.

• Autoimmune disorder: It’s thought that an unhealthy gut may increase inflammation and affect the functioning of the immune system and can lead to autoimmune diseases, where the body starts to attack itself rather than harmful invaders.

What should I do for a healthy gut?

• Eat whole foods

Whole foods such as fruits, vegetables, nuts, and grains are a good source of fiber. These fibrous foods when passed through the stomach and enter the small intestine are digested by the good bacteria in the intestine, in exchange for the nutrients for our body. So try and include as much as whole foods in your meal. It is recommended to eat 20-30g of fiber per day.

• Eat probiotics and fermented food

Yogurt with active cultures, tempeh, kefir, kimchi, miso, pickles, and more are other healthy foods to add good bacteria to our gut. Taking high-quality probiotics is another way to diversify gut microflora

• Eat less sugar

Eating a lot of sugar can cause an imbalance of the gut microflora, by increasing the growth of bad bacteria in the gut.

• Reduce stress

While we all get stressed from time to time, it is important to learn to manage it, by exercising, meditating, etc. can help combat it. When we get stressed out, it can inhibit these good bacteria to do their jobs.

• Stop smoking

Smoking affects gut health as well as the health of the lungs and heart. Several studies have found that smoking alters intestinal flora by raising the number of potentially harmful microbes and decreasing the number of beneficial ones. This may increase the risk of intestinal and systemic diseases, including inflammatory bowel disease (IBD).

• Reduce alcohol consumption

Drinking alcohol can also negatively impact your microbiome, too. Alcohol abuse is also linked to gastritis, an irritation of the gut in which it becomes inflamed, which can cause heartburn, chronic discomfort, ulcers, and bacterial infections.

• Avoid taking antibiotics unnecessarily

When treating bacterial infections, antibiotics may be necessary, but overuse poses a significant public health risk, as it may result in antibiotic resistance. The use of antibiotics

is also damaging to the gut microbiota and immunity, with some studies reporting that even 6 months after antibiotic use, several species of beneficial bacteria are still lacking in the gut.

Before taking antibiotics, talk to your doctor.

• Exercise regularly

Movement is medicine for a healthy lifestyle. Researchers have shown, exercising regularly can help increase the growth of good bacteria, reduce inflammation and increase energy.

We have trillions of friendly bacteria in our gastrointestinal tract that help keep us mentally and physically healthy.

Exercise, proper nutrition, and plenty of fiber and probiotics keep us happier, healthier, and longer!

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