When people think about the human body, their first instinct might be to focus on the visible skin, bones, and various visible organs—yet another system that is less obvious but just as important: The gut. There might not be many nice things to say about the gut these days. With so many people suffering from digestive disorders like Irritable Bowel Syndrome (or IBS) and Acid Reflux Disease (or ARD), there has been a significant increase in ‘gut’ jokes and references. However, this complex organ plays an essential role in our bodies, so it is important to know more about your gut and how you can improve your gut health in order to regain control of your health in general.
By Team Savant
Image: Roberto Nickson
Change Your Diet
You’ll need to make some dietary changes to maintain a healthy gut. Your gut is home to bacteria that help with digestion and produce necessary vitamins like Vitamin B. These bacteria rely on certain foods for survival, so you’ll need to change what you eat to support your gut microbiome. While no specific foods guarantee optimal gut health, you can increase the chances of a healthy gut by eating whole grains, fruit and vegetables, and nuts and legumes. These all contain fiber, which will help keep your gut healthy and help your body break down food and extract nutrients.
Get Plenty Of Sleep
Your diet is essential to maintaining a healthy gut, but what about your sleep schedule? It may seem like a minor detail, but sleep significantly affects your microbiome - the delicate balance of bacteria in your gut. According to some studies, insufficient sleep disrupts the microbiome, increasing the risk for digestive disorders such as IBS. So if you have digestive issues and are looking for ways to improve your gut health, then you should get plenty of sleep. Your gut and rest have a reciprocal relationship; sleep well, and your gut will perform better, but if you don’t get enough sleep, your gut health will suffer. So if you’re having gut issues, you should look at how much sleep you’re getting and try to get more.
Take A Probiotic Supplement
You can improve your gut health by consuming probiotic-rich foods like yogurt and kimchi, but for some people, dietary changes are not enough. Probiotic supplements, however, may help improve your gut health. Probiotics are live bacteria and yeast that can restore the natural balance of bacteria in your gut. For optimal results when taking probiotics, you should take a supplement several weeks before any major surgery or while taking antibiotics. You’ll also want to continue using the probiotic after the antibiotics have cleared your system.
Commit To Exercise Regularly
Exercise is crucial to maintaining a healthy body, but it also affects your gut health. For example, exercise can improve constipation and diarrhea, two common digestive disorders. If you struggle with digestive issues, you should consider adding regular exercise to your routine. Some experts recommend that people suffering from digestive problems engage in aerobic exercise for at least 30 minutes three days a week. If you have digestive issues, you may feel reluctant to exercise. But you should know that exercise can help with digestive disorders like IBS; for people with IBS, exercise effectively reduces symptoms like abdominal pain, bloating, and constipation. In addition, regular exercise will help you maintain a healthy weight and reduce your risk for other diseases.
Hold Off On the Coffee And Alcohol
Coffee intake reduces the risk of death from many conditions, including heart disease and diabetes. However, coffee has also been shown to affect the microbiome, disrupting digestion negatively. One study found that coffee affects the gut microbiome more than water. If you’re concerned about your gut health, you should try to limit your coffee intake to one cup per day. Alcohol also has profound effects on the gut, with studies showing that consuming alcohol can cause intestinal damage. So while these drinks are not necessarily bad for your gut, they may contribute to digestive disorders.