Protect Your Gut with these 5 Steps
Every day, approximately 70 million people in the world suffer from poor digestion. This can be caused by a variety of health factors, such as digestive problems, stress, medical afflictions, food choices, or a combination of these factors.
Basically, it’s hard to diagnose or even manage a severe digestive problem, which is why it is important that we try to sustain a healthy gut as possible as we’re able to. The digestive system is considered as the “second brain” mainly because there are roughly 70-80 percent of nerves that run through it.
This is also the reason why stress-related concerns can cause digestive upset, or even lead to stress-related IBS. It’s also important to think about how the good bacteria in the gut make an impact to your immune system and brain health.
Serotonin, one of the body’s feel-good hormones, is generated in the digestive tracts. If you do the equation, an unhealthy digestive system constitutes to less production of these positive hormones. This is one of the reasons why mental maladies and gut problems are entwined.
For example, when your stomach is in poor state, your mood also suffers. It’s also one of the reasons why people with depression typically have stomach problems or poor appetites as well.
More recently, the potential of probiotics as treatment for mental issues is being looked into since they’re believed to significantly increase serotonin levels. This is mainly because of the way probiotics improves one’s digestive health, which then helps improve the condition of one’s mind.
A great digestive system also ensures better immunity since the immune system lies in the gastrointestinal tract. By now you’ve already got a picture of how vital a healthy gut is. And though probiotic supplement can help a great deal to guarantee a healthy stomach, there are other things you can do to make sure digestive system gut stays resiliently healthy.
Below are 5 rules to live by in order to secure your gut’s health:
1. Avoid foods that upset your stomach
Digestive problems are typically caused by your bad choices of food. These foods usually give people a tough time to digest: gluten, eggs, bread, dairy, corn, peanuts, and soy isolates, among others. If you’ve come to notice that your gut becomes weird after eating any of the aforementioned items, then it’s just logical to avoid them.
But how do you know which of these foods are causing you the weird stomach? You should still consider these foods and observe which one gives you the stomach creeps. This helps you narrow down the culprit and determine if it’s caused by a food allergy or intolerance. This way, you’re able to avoid having whatever it is that makes your gut miserable once and for all.
It is also important to note that good bacteria can be exhausted by sugar and processed foods. It’s a good idea to lessen your consumption of these unhealthy food choices to give both your stomach and brain health a break.
2. Substitute with healthy options
After you’ve gotten rid of the refined sugar, inflammatory foods, and the processed ones, replace them with foods that are filling and nutritious at the same time. The ideal choices here would be fruits and vegetables, grains, as well as healthy fats from avocados, seeds, and nuts. These foods are promising when it comes to decreasing inflammation and sustaining the hormones that have a say in digestion. Plus, these are easy to absorb for most people.
3. Bring in the good bacteria
Dairy items like yogurt and kefir aren’t the only ones that can supply your gut with good bacteria. Dairy can also cause stomach upset, so in this case it’s better to go for plant-based sources. This includes coconut yogurt, miso, fermented vegetables like kimchi, and vegan probiotic supplements. Probiotics, either in food or supplement form, reduce bloating, gas, and other stomach issues.
4. Good quality sleep
Sleep affects your digestive system because the organs there are only restored when you sleep. Detoxification also happens as your body is resting, eliminating wastes from the day before. A good sleep is also crucial in order to sustain healthy hormones that have something to do with digestion. If you’re sleep deprived most of the time and you’re suffering from digestive problems like bloating and gassiness, it’s probably a sign you should spend more quality time with your bed.
5. Perform soothing exercises and deal with stress
Believe it or not, exercise is like a massage to the stomach. This helps your digestive organs to function as it’s supposed to, as well as enhance your lymphatic system, which has a say to your body’s natural capacity for detoxification. Soothing exercises are the best in this scenario like yoga and taking a walk. It is also important to learn how to manage stress more efficiently. It’s also not a good idea to eat when stressed. This affects your digestion and reduces the production of enzyme. Basically, the body prefers to do things one at a time. So, there.