An insight into the gut microbiome
The gut and its relevance in fitness is a hot topic among researchers. Several studies demonstrate the relationship between the gut microenvironment, immunity, mental health, skin disorders, cancer, etc. The term’ gut microbiome’ refers to the microbes, both beneficial and harmful, present in the intestine. One has approximately 300 to 500 varied species of bacteria in the digestive tract. These wide varieties of good bacteria help in digestion, similar to the food processors used in the kitchen.
Signs and symptoms of an unhealthy gut
The gut flora can be affected by many reasons like increased stress levels, insomnolence, stuffing oneself with high-sugar foods, and irrational use of antibiotics. This may, in turn, affect other parts of the body like the brain, heart, skin, hormonal levels, and much more. The most common signs of an unhealthy gut are stomach upset, unintentional weight alterations, sleep disturbances, and food intolerances.
A quick guide for better gut health
Following certain steps to boost gut health can help one’s digestive system function more efficiently, improve overall health, and live a happier life.
- Diminish the stress levels
Lessen the stress levels by practising meditation, going for a walk, getting a massage, laughing, keeping a pet, spending time with family, friends, etc. Also, one needs to sleep for a minimum of 7 to 8 hours, which can keep the mind fresh and calm.
- Practice slow eating
Foods made using food processors help in better digestion and slow eating can promote better nutrient absorption. This might help reduce digestive discomfort and maintain a healthy gut microbiota.
- Stay hydrated
Consumption of enough water has a beneficial effect on the gut mucosa. It aids in stabilising the good bacteria in the gut.
- Consume a prebiotic or probiotic
The addition of a prebiotic or a probiotic supplement to the diet is a smart way to improve gut health because prebiotics promote good bacteria growth. In contrast, probiotics are live, good bacteria. However, people with bacterial overgrowths are not permitted to consume probiotics.
- Be alive and well
Minimising the amount of high-sugar and high-fat foods result in better gut health. The administration of plant-based foods and incorporating natural herbs in the diet like turmeric, garlic, and ginger using food processors can positively impact the gut. Also, fibre-rich foods contribute to a healthy gut microbiome. It is advisable to prefer a vegetarian diet as the high levels of prebiotic fibre help improve bowel movement.
- Maintain fitness
Researches demonstrate an improvement in gut health among those who exercise regularly. It helps control obesity, and studies show that athletes have an increased range of gut flora than non-athletes. Routine exercise results in better cardiac output as well.
- Give up smoking
Smoking was found to drastically alter the intestinal flora by increasing the potentially harmful microbes and decreasing the beneficial ones. Moreover, it increases the risk of intestinal disorders and systemic conditions like Inflammatory bowel diseases.
A gut feeling for healthy bowel
Gut health is not something that people pay much special attention to. However, it plays a significant role in one’s overall health, and a little awareness can go a long way. Appropriate lifestyle and dietary changes can alter the number of microbes in the gut for the best and keep the gut fit as a fiddle!