If you have an unhealthy gut, it may manifest as digestive issues, fatigue, skin problems, mental health issues, and even autoimmune conditions. Your gut contains roughly 200 species of bacteria, viruses, and fungi in its microbiome. Some of these microorganisms are harmful, while others are necessary for your health. When your gut microbiome is out of balance, other aspects of your health can be affected. To improve your gut health and, as a result, your overall health, try following these tips for a healthy gut.
1. Get Enough Sleep
Research suggests that not getting enough quality sleep can have a negative effect on your gut health. One study even found that sleep disruptions may change which microorganisms are present in the gut. Getting better sleep may help improve diversity in the gut microbiome, leading to a healthier gut. Try to get at least seven to eight hours of quality sleep each night.
2. Drink Plenty of Water
If you want to improve gut health, a great place to start is drinking plenty of water. Studies have found a possible link between water intake and diversity of bacteria in the gut. A study performed in 2022 also found that individuals who drank more water had less of a bacteria that causes gastrointestinal infections. The benefits of staying hydrated extend beyond the microbiome as well. Drinking water can help prevent constipation, which can promote a healthier gut.
3. Eat Slowly
Do you often eat in a hurry or around distractions like your phone or television? If so, you may be eating too fast and causing yourself digestive discomfort. Make sure you chew each bite thoroughly and eat your meals more slowly. This may help reduce digestive distress and help you maintain better gut health. Eating slowly may also lower your risk of obesity and diabetes as well as help you make better food choices.
4. Manage Stress
Chronic stress can wreak havoc on your entire body, including your gut. When you experience stress, your body releases certain hormones. High levels of these hormones can compromise your gut health and have negative effects throughout your body. If you have high stress levels, then one of the best ways to improve your gut health is to find healthy ways to handle stress such as exercise, meditating, massage, etc.
5. Take Probiotic and Prebiotic Supplements
Adding a probiotic and prebiotic supplement to your daily routine may help improve gut health. Probiotic supplements introduce live, good bacteria to your gut, and prebiotics provide them with food so they can flourish. You can also try adding more probiotic and prebiotic foods to your diet, such as yogurt, miso, bananas, onions, garlic, whole grains, and fermented foods.
6. Limit Processed Foods
If you have poor gut health, adjusting your diet may help improve it. Limit your consumption of processed, sugary, and fatty foods. Instead, eat a diet high in a variety of plant-based foods. Plants are high in fiber and polyphenols, which feed the good bacteria in your gut and encourage regular bowel movements. Some of the best foods for gut health include fruits, vegetables, tea, and black coffee.
7. Exercise Regularly
One of the best ways to improve gut health is to exercise regularly. Research has shown that physical activity can help maintain a healthy gut and may increase microbiome diversity. Cardiovascular exercises, such as walking and cycling, also stimulate the muscles of the gut, which helps move the digestive process along. This can prevent constipation and keep materials from sitting in your gut for too long.
Do you have questions about how to improve gut health or want to learn more about which supplements are right for you? Please reach out to us at The Drug Store today and our knowledgeable pharmacy team will be happy to help you!
