The trillions of microorganisms living in the intestine are compared to “little pets living in the intestine.” At least, that’s what Gail Cresci, a microbiome expert at the Cleveland Clinic, described. But they do more than just help digest food. They also support your immune system, regulate inflammation, and produce essential compounds such as vitamins and hormones that keep your body running smoothly.
Since your gut plays such an important role in overall health, it is important to recognize when it struggles. Changes in digestion, immunity and even mood can sometimes be associated with microbiome imbalance. The good news is that there are multiple ways to get these microorganisms back on track.
According to Cresci, simple lifestyle adjustments can restore your Intestinal health and strengthen your microbiome. This is how to discover warning signs and what you can do to provide the support you need to your intuition.
Unhealthy gut signs
“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 logos Unhealthy gut may include:
- Vomiting or stomach upset
- fatigue
- Trouble sleep
- Food intolerance
- Skin irritation or problems
Research has Connected skin problems such as acne and psoriasis to the intestine. The study also examines how the intestinal biogroups Affect reproductive health and hormone levels.
How to keep your gut healthy
It is important to see your doctor to determine the root cause of your health problems and rule out other conditions. Modifying your diet or routine to improve your gut and overall health is a great first step.
Cresci also said that because everyone’s composition is so different, there is no exact standard for a fully healthy gut microbiome. With that in mind, here are four things you can take to help keep on track.
1. Eat gut-friendly food
The gut microbiome prefers foods that we cannot digest. This includes Food with lots of fibersuch 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 with high sugar and fat content should be removed from the intestine or in a lower amount. “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.
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 alleviate 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, remember that probiotics won’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, it includes improving circulation, helping your metabolism and helping your digestive 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 rhythmalso. So if we eat when the gut microbiome is not ready, we won’t be able to properly handle the nutrition of the food.
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 can 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.”
