Gut health is more than just a health buzzword – it is the cornerstone of your overall health. From digestion to spiritual clarity, the trillions of microorganisms (collectively, the gut microbiome) that live in your gut can affect countless processes throughout the body. Whatever you want to deal with Swelledlow energy or Healthy skinyour intuition may be trying to send you a message.
It consists of bacteria, viruses and fungi, Intestinal microbiome It mainly lives in the large intestine and acts as a silent power. According to Gail Cresci, a microbiome expert at the Cleveland Clinic, these microbes help break down food, regulate inflammation, support immunity, and even produce essential compounds such as vitamins and hormones. If your gut is out of balance, the effect will be throughout the body, which is why it is so important to recognize early signs of an unhealthy microbiome.
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Cresci told CNET in 2023 to think of your gut microbiome as “a little pet inside the gut.” What we eat feeds them, and our internal environment determines how prosperous they are.
As data on the gut microbiome becomes clearer, there are some basic tips you can follow to keep it healthy.
Read more: 12 probiotic foods that can improve gut health
Signs of unhealthy gut
“If you’re swollen, or have a lot of gas, you may have the composition and function of the gut microbiome,” Cresci said. Measurement.
Other signs of unhealthy guts may include vomiting or stomach upset, fatigue, sleep troubles, food intolerance and other symptoms. Due to certain studies, skin irritation or problems may be a particularly obvious sign Links to skin problems like acne and psoriasis to the intestine.
Researchers are still studying it Affect reproductive health and hormone levels.
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How to help your gut
It is important to see a doctor to address the root cause of your health problems and rule out other conditions. Changing your diet or a regular diet may improve your gut, and overall health is a good first step.
Remember, remember, that there is no exact standard for a completely healthy gut microbiome, because everyone’s composition is so different, Cresci said. With that in mind, here are four things you can take to help keep on track.
1. Eat these gut-friendly foods
The gut microbiome prefers foods that we cannot digest. This includes foods with lots of fiber, such as fresh fruits, vegetables, whole grains, beans, seeds and nuts; foods we already know we should eat for their nutritional properties.
According to Cresci, foods to be taken from the intestine or lower amounts include foods high in sugar and fat, with low fiber content.
“These are all related to consumption of Western diets, and it’s also about the destruction of the microbiome,” she said.
In addition to a healthy intestinal diet A healthy heart dietEating fermented foods can help replace high-quality microorganisms and their metabolites. Cresci lists yogurt, kombucha and kefir as examples.
This is all our List of the best probiotic foods for gut health.
2. Note the medication you want to take
Taking antibiotics is a well-known fact At least temporarily destroying the family of “good” bacteria Prosper in your body. Some Common side effects Taking antibiotics includes nausea, diarrhea, and developing yeast infections. If you have a regular infection with prescriptions or taking antibiotics regularly, ask your doctor what you can do to help minimize damage to your microbiome.
Other drugs that may destroy our microbiome include drugs that change the pH of the stomach and eliminate acid, Cresci said. For example, proton pump inhibitors, also known as PPI and histamine H2 receptor antagonists or H2 blockers, are used to reduce symptoms of acid reflux and may be available over the counter.
By tracking the medications you are taking, you can help pinpoint the cause of the symptoms and (by your doctor’s signature) take appropriate steps or alternatives when gut health is a problem.
3. turn up Correct Probiotics or supplements
In addition to including more yogurt or fermented foods into your diet, some people may Seeking probiotics Hope to balance your guts, because they are intended to Imitate the complete microbial population. If you are considering taking supplements including probiotics, Cresci told CNET that it is important to know that probiotics are strain-specific and that “each strain has its own way of doing it.”
For example, certain probiotics are designed to help people with diarrhea caused by antibiotics, but this doesn’t work for people taking their intestines.
“You want to accept the questions you have already studied,” she said.
Also, unfortunately, remember that probiotics don’t completely cover your diet.
“If you have a poor diet and want to continue eating bad diets, but want to improve your microbiome, probiotics won’t help you,” Cresci said. “You have to do another part, too.”
If you want to start healing your gut, whole grains, fruits and vegetables are great choices.
4. Move your body every day and make sure you sleep
“Become better sleep” or “more exercise” sounds like tired advice, but improves your sleep hygiene and Squeeze more physical exercises Was tried methods that can improve your health, including gut health.
Exercise possible Help your gut in different waysaccording to the Cleveland Clinic, including improving circulation, helping your metabolism and helping digest muscles. If you are afraid of running or don’t have time to go to the gym, don’t worry: Small method You can put your body in The habit of moving every day Or at least more often.
Good sleep is another general health advice directly related to our courage and health. According to Cresci, our microbiome follows Circadian rhythm also. So if our gut microbiome is not ready, we won’t eat and we won’t be able to handle the nutrition of our food properly.
Lack of sleep can also trigger increased stress and cortisols, which have Negative psychology and physical effects.
“A lot of things happen in the gut interaction, so you can go back to the microbiome and vice versa,” Kresky said.
Perhaps the most basic fact is that when we are exhausted, we do not have the ability to examine many things that make us healthy, Including exercise Or find nutritious meals – both will affect our gut health.
“When you’re sleepy, tired, tired, you often don’t do what we know is the benefits for microorganisms,” Cressi said. “So it will last forever.”
Adding fiber to your diet and drinking more water is the first step to a healthier gut.
Yes, probiotics like curd are good bacteria that help digest and improve your microbiome and overall gut health.
