10 Ways To Limitless Gut Health

 Having a healthy gut seems to be a hot topic the past few years. But what does it really mean to have good gut health? And why is it so important? 

In this blog post we will discuss what exactly your microbiome or “gut” does and list ten ways you can help improve your gut health. 

 Having a healthy gut refers to your “gut buddies” or the microorganisms that live inside your digestive track. You have good gut buddies and bad gut buddies. Or good bacteria and bad bacteria. Maintaining the balance between these gut buddies is crucial for your immune system, your mental health, and the overall health of your whole body. 

Here are ten ways you can help improve your microbiome:

1. Eat a vegetarian diet: Studies have shown a significant difference in the gut health of someone who consumes a lot of meat and those that consume a vegetarian based regiment. In a one month long study with obese people  a strict vegetarian diet was followed eliminating all animal products (cheese, eggs, meat, etc). At the end of the study everyone involved had lower levels of gut inflammation and had lost weight. 
2. Avoid smoking: Smoking effects your lungs, your heart, and also your gut health. It has been found in studies that smoking alters the intestinal flora by increasing potentially harmful gut buddies, and decreases the number of good gut buddies. These effects may increase intestinal system conditions. Irritable bowel disease, etc. 
3. Be cautious of the cleaning products you use: When you take antibiotics you pretty much wipe out all of your gut buddies, good and bad. Using certain disinfectant cleaning products can have the same effect. This evidence was concluded from a 2018 test of over 700 infants. This test also found that those who lived in homes where harsh chemicals were used weekly were at a greater risk of Lachnospiraceae gut microbes, this type is associated with type 2 diabetes and obesity. 
4. Make sure you are sleeping enough: Getting enough good sleep effects your readiness, your  ability to function, your mood, and your gut health. A study performed on animals in 2014 indicated that a disturbance in sleep was linked to the possible risk of inflammatory conditions in the microbiome. By staying consistent (going to bed at the same time every night) and sleeping at least 7 hours you are headed in the right direction with your sleep habits. 
5. Regular exercise: Exercise contributes to weight loss, weight management, heart health and obesity. In a study performed in 2014, athletes had a larger gut biome than nonathletes. The athletes did consume different nutrition, this also has an impact on your microbiome. It is recommended that adults exercise at least 150 minutes each week. Also to participate in weight training muscle strengthening at least two days per week. 
6. Avoid taking antibiotics: Antibiotics are horrible for your gut health. In some research cases the microbiome was still lacking some strands of good gut buddies 6 months after taking antibiotics. Antibiotics wipe out all gut bacteria, good and bad. Antibiotics are over prescribed in the United States by 30% according to the (CDC). There is usually a natural cure or herb you can take instead of antibiotics, definitely try this route first. 
7. Reduce stress: Stress is a killer and effects your health in many ways. The main stresses that will effect your gut health are the disruption of your circadian rhythms, sleep deprivation, environmental stress, and psychological stress. Ways to manage stress levels include meditation, breathing exercises, yoga, and working out. Good nutrition and getting enough sleep will also help with stress levels. 
8. Monitor your sugar intake: Eating to much sugar disturbs the balance in your gut. A study in 2015 found that a diet of processed foods (which is a typical diet today) which are mostly bad carbs, bad fats, and added sugars negatively effects the gut biome, which can lead to behavior and mood issues as well. Another study found that the artificial sweetener aspartame increases the number of some bad gut buddies that are linked to metabolic disease. 
9. Eat Prebiotic fiber: Probiotics feed on non digestible carbohydrates called prebiotics. This process makes it possible for beneficial bacteria to multiply in the gut.The following foods are rich in prebiotic’s: asparagus, bananas, chicory, garlic, Jerusalem artichoke, onions. 
10. Eat fermented foods and take probiotics: One way to boost the beneficial bacteria or the good gut buddies in the gut is to take a probiotic supplement. These can be found at health food stores and online. Studies have shown that taking probiotics can support a healthy microbiome and help prevent inflammation and other intestinal problems. Fermented foods are the easiest and most natural way to feed your good gut buddies. The following is a list of popular naturally fermented foods: tempeh, sauerkraut, miso, kombucha, kimchi, kefir, and fermented vegetables. (medical news)

 As you can see having a healthy gut is pretty crucial to your everyday life and longevity. I hope these small life changes we have discussed today will help you on your road to a healthy gut. 

 Here’s to your health…

 Cheers!