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Gut health has been on everyone’s lips in recent years because more and more people are waking up to how it affects overall health and well-being. For many out there, the key to feeling amazing every day is the gut. If your gut is doing great, you’ll do great. Want to put that to the test? Well, there are a few simple things you can do to give your gut health a boost. Make sure to discuss this with your doctor first, but here are 10 effective ways to improve your gut health:
Introduce more variety into your diet
It’s not uncommon for people to fixate on specific foods for a long time, whether it’s due to convenience or just a matter of preference. The thing is, your gut is like a party; the more diverse the guest list, the better it will be. So it will serve you to step out of your comfort zone regularly when it comes to food. Eating a wide range of foods, especially fruits, veggies, whole grains, and legumes, will help you introduce different types of bacteria to your gut, creating a more balanced and happier microbiome.
Load up on fiber
Fiber is like the gut's favorite snack. It helps keep things moving smoothly and feeds the good bacteria in your intestines. Foods rich in fiber include beans, lentils, broccoli, berries, apples, and whole grains. So don't skimp on the greens and grains!
Try adding more fermented foods to your diet
Fermented foods are like the VIPs of the gut party. They bring their own healthy bacteria, called probiotics, which can help improve your gut health. Think yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. These fermented goodies are tasty and they will make your meals more interesting while also supporting your gut health.
For the love of God, drink enough water!
People struggle with maintaining a healthy water intake every day, but the importance of keeping yourself hydrated can’t be stressed enough. Water is essential for every part of your body, so of course it can help your gut health. Staying well-hydrated helps with digestion and keeps your intestinal lining healthy. Instead of trying to chug a huge amount of water once a day, aim for at least 8 glasses of water throughout the day, and try herbal teas for a little variety.
Cut down on sugar and artificial sweeteners
While enjoying a sugary snack is fine every once in a while, too much sugar can throw your gut bacteria out of balance, leading to quite a few issues. Artificial sweeteners can also disrupt your gut flora. Try to reduce your intake of sugary snacks and drinks, and opt for natural sweeteners like honey or maple syrup when you need a little sweetness in your life.
Learn to manage your stress
Believe it or not, stress can wreak havoc on your gut. For one, stress hormones can disrupt the balance of bacteria in your gut and affect digestion. Having an arsenal of stress management techniques will help you every day of your life and support your overall well-being. It will also help your gut health! Find what works for you and turn to techniques like deep breathing, 5-minute meditation, dancing, or just taking a short walk when you feel the stress building up.
Exercise regularly
Regular exercise is fantastic for your gut and your overall physical and mental well-being. It will help increase the diversity of your gut bacteria and improve your digestion. Aim for at least 30 minutes of moderate exercise, like brisk walking, cycling, or swimming, most days of the week. If you don’t like exercising, chances are that you just haven’t found the right exercise for you. Try everything at least once, it doesn’t have to be just weight lifting; even practicing a sport you love or just dancing can work.
Strive to get enough hours of sleep every day
Sleep and gut health are closely connected, so poor sleep is another thing that can affect your gut bacteria. This can lead to issues like inflammation and weight gain. Overall, you should be striving to get enough hours of sleep every day because that’s the only way to have enough energy to function. 7 to 9 hours of quality sleep is the goal, so do whatever you need to try to achieve it.
Avoid unnecessary antibiotics
Antibiotics are great for fighting infections, but they can also kill off good bacteria in your gut. Avoid taking antibiotics unless absolutely necessary, and if you do need them, consider taking a probiotic supplement to help restore your gut flora.
Consider taking a probiotic supplement
Speaking of probiotic supplements, you should consider taking one every day, not just when you’re on antibiotics. Probiotic supplements can be a great way to boost the good bacteria in your gut, just make sure you discuss it with your doctor first. If you get a green light, make sure your probiotic supplement is high-quality and designed to meet your needs, as explained to you by your doctor.
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Your gut is responsible for a lot more than just digesting food. It’s actually the command center for your overall well-being. Chances are, if you’re feeling poorly, it could be linked to your gut health. It can impact your body and mind in more ways than one, so the more you know, the better decisions you’ll be able to make. Especially when it comes to food! Eating all the tacos, empanadas, and snacks your heart desires every once in a while is great, but having consistent bad eating habits can affect your health more than you know. If you want to have a better understanding of gut health, here are 8 awful ways it can affect your body:
You have a bunch of digestive issues
First off, the most obvious sign your gut is in trouble is digestive issues. Think bloating, gas, constipation, diarrhea, and that all-too-familiar tummy pain. An imbalance of good and bad bacteria in your gut can disrupt the digestive process, leading to these unpleasant symptoms. It's your gut's way of waving a red flag, signaling that something's off. If these are a part of your daily experience, it could be time to pay more attention to your gut health and see a doctor about how to improve it.
Your immune system is weak
Did you know about 70% of your immune system resides in your gut? When your gut flora is out of balance, your immune defenses can take a hit. This means you're more susceptible to colds, flu, and other infections. Your gut bacteria play a crucial role in training your immune system to distinguish between friend and foe, so keeping them happy is key to staying healthy. If you’re quick to catch any virus or infection, look into your gut health.
You experience mental health issues
Ever heard of the gut-brain axis? It’s two-way biochemical signaling, which means your brain and your gut are constantly communicating. Poor gut health can lead to mental health problems like anxiety, depression, and even brain fog. The gut produces neurotransmitters like serotonin (the happy chemical), and an imbalanced gut can throw these production levels off, impacting your mood and cognitive function. While gut health may not be the only cause, getting it in check can help your mental health more than you know.
You deal with skin issues quite often
Skin conditions like acne, eczema, and rosacea can be tied back to gut health. When your gut is inflamed or imbalanced, it can cause systemic inflammation that shows up on your skin. It's like your body's way of telling you to pay attention to what's happening inside. Probiotics and a healthy diet can help restore balance and clear up your complexion, so make sure to discuss this with your doctor.
You’ve experienced unwanted weight gain or loss
If you’ve shed or gained weight without explanation, your gut might be in trouble. An imbalanced gut can affect how your body absorbs nutrients, stores fat, and regulates blood sugar. This can lead to unexpected weight gain or loss, making it difficult to maintain a healthy weight. Plus, certain gut bacteria can influence your cravings and appetite, pushing you towards unhealthy food choices. If you’ve noticed these kinds of changes, it could be time to talk to your doctor about gut health.
You’re affected by chronic fatigue
We all like to be a little dramatic sometimes and say we’re tired all the time. However, if you’re actually tired all the time, your gut health may have something to do with it. Poor gut health can lead to nutrient deficiencies, as your body struggles to absorb the vitamins and minerals it needs for energy production. Additionally, an imbalanced gut can cause chronic inflammation, which is known to sap your energy levels and leave you feeling exhausted. Look into it! Maybe what you need is a diet change to feel more energized and ready to tackle the world.
You have autoimmune conditions
When your gut barrier is compromised (a condition known as leaky gut), toxins and bacteria can escape into your bloodstream, prompting an immune response. This constant state of alert can lead to your immune system attacking your own tissues by mistake, contributing to autoimmune diseases like rheumatoid arthritis, lupus, and celiac disease. If you’ve been diagnosed with any of these conditions, make sure your doctor looks into your gut health.
You struggle with bad breath
Yep, bad breath can also be a sign of poor gut health! When your digestive system isn't working properly, food can stagnate in your gut, leading to the production of foul-smelling gases that can escape through your mouth. Additionally, imbalances in gut bacteria can affect the balance of bacteria in your mouth, contributing to halitosis. If bad breath has been resisting your and your dentist’s best efforts, looking into your gut health can lead to a breakthrough.
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At this point in the game, we all know or have a general idea of how bad processed food is for us. However, it can be very difficult to avoid. Given that any food that’s changed from its natural state is considered processed, almost everything we eat is processed to some degree. The important thing to understand is that processed food is not all bad, but ultra-processed food should be avoided as much as possible. That means we should think twice about consuming anything that’s industrially made, including sodas, ice creams, ham, and more. The thing is, we’re virtually desensitized to ultra-processed food because it’s such a part of daily life. But if you’re eating too much of it, your body will let you know. Here are 10 signs you might be overdoing it:
You’re experiencing weight gain
If you see that the scale is creeping up despite your best efforts, ultra-processed foods could be the issue. They’re calorie-dense but lack the good stuff like fiber that helps keep you full. In other words, ultra-processed foods are designed for overconsumption because they don’t make you feel satiated. That’s why a serving can easily turn into multiple servings without you even noticing, hence the weight gain.
You’re always thirsty
Ever feel like you can’t fully quench your thirst? It could be because you’re eating too much ultra-processed food. Those foods have a lot of sodium in them, which can lead to constant dehydration. Too much salt can also make your body retain water, which contributes to that feeling of being parched.
You experience headaches often
If you're getting headaches more often, your diet might be to blame. For example, some processed meats contain nitrites, which can trigger what's known as "hot dog headaches." Pay attention to when your headaches happen and assess if your food choices may have something to do with it.
You often feel bloated
Bloating is another pesky side effect of relying too much on ultra-processed and processed foods. As mentioned above, these foods are often packed with sodium and they make your body retain water, leading to bloating. Also, sugary snacks and drinks can also make you feel bloated and gassy, especially if you’re drinking a lot of soda.
Your skin isn’t doing well
If your skin's acting up, your diet might be the reason. High-glycemic foods, like chips and sugary drinks, raise your blood sugar quickly, which can lead to acne. While there may be other causes, the kind of food you eat will affect the way your skin looks and how healthy it is. Make sure your diet supports your skincare goals and actually helps treat whatever skin conditions you may have instead of making them worse.
Your blood sugar is quite high
Ultra-processed foods can make your blood sugar spike, which increases your risk of diabetes. Keeping your blood sugar in check and healthy is key, so make sure you have plenty of whole foods in your diet. This doesn’t mean you can’t enjoy a sweet snack here and there or satisfy your sweet tooth! It just means you need to be balanced and it’s also a good idea to find healthier alternatives to your favorite sweets and treats.
Your blood pressure is also high
If your blood pressure is also high, that could also be linked to ultra-processed foods. Having a balanced diet rich in fruits, veggies, and whole grains is key to maintaining healthy blood pressure levels. That’s particularly important after a certain age and if there’s a history of blood pressure issues in your family, which can increase the risk for you.
You feel tired all the time
Feeling exhausted even after a good night's sleep? Your diet might be at fault if there’s too much ultra-processed food in it. These kinds of foods can make you feel constantly tired no matter what you do. If you swap them with whole foods, you will start enjoying higher and more stable energy levels, so give it a try.
Your sleep quality is awful
If you struggle to fall asleep and stay asleep, ultra-processed foods could be to blame. They can affect your ability to reach deep sleep, which is when you get your rest. Not getting enough sleep can affect your quality of life in many different ways. For one, you won’t have the energy to do much. It will also affect your mood, cognitive function, and more. Cutting back on ultra-processed food, especially junk food, can have a positive effect on your sleep quality.
You’re always hungry
Last but not least, if you feel like you’re never really full, it could be because you’re not eating good-quality food. If your diet is mostly ultra-processed or processed food, you won’t feel satisfied by anything. That means you’ll end up eating more than you need and you will still crave more. Ultra-processed foods are designed for that, so they can mess up your eating habits. Adopting a healthier diet with more whole foods and protein is what will help you stay full for longer and overall improve your well-being!