By Health is wealth and it is true because without health everything seems unimportant. We all are aware of this fact, but we don’t focus on the most important part of our daily routine that greatly contributes to overall health. This is Gut health, the Gastrointestinal system of our body responsible for digesting and absorbing all the important nutrients from food. Gut Health has no clear definition as every researcher comes up with their explanation. In this blog, we will discuss Gut health by referring to the development of a healthy microbiome and limiting the issues of the digestive system. From explaining bacteria and their role in improving overall Gut health with quick hacks, this blog will present a complete guide to making the best out of you.
Gut Health – The Basics
As briefly highlighted in the intro above, the gut covers the gastrointestinal system which is the stomach, intestines, and the colon. Maintaining the health of these three areas is key to developing a healthy routine. The gut health preservation starts from the stomach, where the development of the microbiome starts. Then to the intestines (small and large intestines) and lastly to the colon.
Microbiome
Microbiome is defined as the collection of various microbes including bacteria, fungi, viruses, and other genes that are present inside our bodies naturally. A team of scientists in 1988 introduced the term that laid down the concept of diversity and gut health. The microbiome is unique for every person on Earth and plays a pivotal role in human health and wellness.
Microbes
Microbes are the different types of species that make up the microbiome of every person. According to the research, over 200 distinct species of microbes (Fungi, bacteria, and viruses) are present inside the large intestine only. These microbes are essential for breaking down the food to extract the required nutrients the body can consume. Some microorganisms are harmful to the health but mostly are beneficial for the body to perform the required digestion process.
Keeping the gut healthy is necessary to avoid diseases and any imbalance of microbes in the stomach, intestines, and colon.
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Why is Gut Health Important?
The gut is responsible for keeping the nutrients required by the body in balance. This is why maintaining the health of the gut is necessary. The overall topic of gut health is increasing among researchers and is the go-to thesis across the medical community. Keeping the stomach healthy by eating healthy foods and an adequate amount of exercise makes the Gut healthy. Good gut health contributes to a healthy immune system that helps in the prevention of diseases. Here is a breakdown of an unhealthy gut that you need to know to improve your overall life.
- Stress is a major indicator of poor gut health. Being inactive and overthinking every little thing can be a significant sign of an unhealthy gut.
- Little to no sleep can also be a sign of an unhealthy gut as the hormone imbalance causes a disturbing sleep cycle.
- A drastic increase or decrease in body weight can also be a sign of an unhealthy gut. Eating too many highly processed foods can contribute to this condition making it worse with time.
- Rectal bleeding is another indicator of an unhealthy gut.
Note: All these indicators are not 100% accurate. Consider scheduling a consultation with a physician if you experience any of the above factors.
Factors that Play Crucial Role in Gut Health
According to Neil Paulvin, a medical specialist from New York City, gut health has a direct connection with the brain through the gut-brain axis. This means that gut health has a high influence on mental health as well. Some scientists even refer gut as the “Second Brain” of the human body. The basics to improve the second brain without any external gut health supplements are as follows.
Get Enough Sleep
Sleep has a major link with human health and the gut also gets impacted if your sleep is not up to the mark. Research states that a disturbed sleep cycle can lead to various gastrointestinal problems including gastroesophageal reflux disease (GERD). Getting enough sleep which is at least 8 hours a day is necessary to keep the microbes inside your body healthy.
Immune health
Many medical experts say that the human immune system is around 70% of the gut. This means that gut health has a major role in immune health as well. Disturbing digestion can lead to other irregularities inside your body, directly impacting the immune system.
Nutrition and Metabolism
Nutrition is what makes the gut healthy. The famous quote, “You are what you eat” reflects on this topic as eating nutritious foods can help you boost gut health. This routine also improves the metabolism, overall energy levels, and weight balance.
Mobility
Mobility is the term that explains the importance of exercising and staying active. Food that we eat needs to go through various steps of digestion. Lack of exercise can cause the metabolic process of the body to slow down resulting in an imbalance of microbes in the gut.
How to Keep Your Gut Healthy – Gut Health Supplements
The following part of the article will guide you in improving your gut health with necessary gut supplements that can drastically improve the microbiome. The supplements we will discuss in this section are highly researched and can potentially transform gut health. Still, we highly recommend visiting a professional healthcare expert before taking any of the following gut health supplements.
Probiotics
These are microorganisms that help in improving gut health by changing the composition of microflora in the body. Gut probiotics are naturally present in dairy products or fermented foods including yogurt, kimchi, and kombucha. Probiotics can be consumed in supplement forms like tablets, or capsules. These gut supplements are also present in powdered form as well.
Prebiotics
Unlike probiotics that directly change the composition of microflora, prebiotics are fibres that are undigestable by the body but instead, they work as body fuel to support the gut microbes and other probiotic bacteria. Prebiotics are generally present in fruits as they are high in fiber. Eating fruits and green vegetables are natural sources of this human fuel. They are also supplied in supplement form in the market in combination with Probiotics.
Husk
Talking of a high-fiber diet and its impact on overall gut health, Psyllium Husk is the best source of fiber which helps in faster digestion of food. It is among the best supplements for gut health and weight loss. Husk helps in completing the required amount of fiber intake and creates a gel-like mask when mixed with water. This causes the intestines to move waste more smoothly, eradicating the chances of constipation.
Vitamin C
Vitamins are necessary nutrients for the body and also play a crucial role in improving gut health. Vitamin C especially helps the body to increase the short-chain fatty acids that assist in creating a gut-brain connection. This water-soluble vitamin also protects against intestinal diseases. Naturally, Vitamin C is present in citrus fruits like oranges and lemon, it is also present in vegetables like broccoli. Vitamin tablets and supplements are readily available in the market and can be taken as gut health supplements.
Vitamin D
Vitamin D is deficient among many individuals as we do not get enough sunshine due to modern work routines. People living in the Northeast US have a very common issue of Vitamin D deficiency. This vitamin has anti-inflammatory properties and can help in regulating the digestive tract to balance the gastrointestinal fluids. Different forms of Vitamin D supplements can be taken to improve Gut health.
Glutamine
The gut microbiome is composed of various types of nutrients and building blocks. Amino acids are one of those important parts. Glutamine is a non-essential amino acid that promotes the integrity of the gut mucosal wall. In addition, a 2019 study shows that after some tests on people having IBS (Irritable Bowel Syndrome) and bloating with Glutamine supplementation, there were positive results. Still, more trials are required to confirm these findings. However, Glutamine is also available in the market and can be taken as a gut health supplement.
Ginger
Ginger root is a key part of most Asian cuisine and carries high anti-inflammatory properties. It is rich in antioxidants and has a wide range of positive impacts on the gut. According to a study from 2020, intake of ginger juice can improve microbiota. However, Ginger is not available in the form of capsules but consuming it directly every day can lead to improvements in gut health.
Crucimen
Crucimen is commonly found in spice and turmeric and has antioxidant effects on the human body. It can improve the digestive cycle and promote the production of beneficial gut bacteria.
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Final Thoughts
The gut health has a significant impact on overall human health and behavior. It is important to keep the gut healthy to avoid diseases and keep an active lifestyle that promotes well-being and productivity. There are different factors to identify any shortcomings in gastrointestinal health such as lack of sleep, anxiety, and irregular bowel movements. Ultimately, keeping the gut healthy depends on the lifestyle you choose and the nutrients you take from food. Many nutrients are available as gut health supplements. In a nutshell, the first step is to improve digestive health by exercising and avoiding highly processed foods. After which you can always go for gut health supplements after consulting your doctor to maximize your overall health and live a productive and happy life.
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FAQs
How can you check gut health?
There is no extensive gut health test, all you have to do is to keep track of your lifestyle and routine. Any changes in the regular sleep cycles and metabolism rates can be indicators of poor gut health. It is recommended to consult a physician before taking any gut health foods or supplements.
What is the truth about gut health?
Research indicates that overall health depends around 70% on the working of the gut. It is necessary to keep the digestive system healthy to live a healthy life.
Is protein good for gut health?
Protein is a good source of energy and boosts the production of amino acids that keep the gut healthy. Eating protein-rich foods such as fish, yogurt, and beans can enhance the concentration of beneficial bacteria in the gut.
What causes poor gut health?
Several factors indicate poor gut health. These include lack of sleep, smoking, and use of alcohol.
How to improve gut health naturally?
Taking natural sources of vitamins and protein can help in fixing gut health naturally. The use of vegetables and foods that improve digestion is the go-to solution for fixing an unhealthy gut. Other than food consumption, exercise and an active lifestyle with proper sleep can improve gut health naturally.
