Tens of trillions of bacteria live in our gut. And surprisingly, they impact every aspect of our health.
A healthy diet and lifestyle can help improve gut health. This includes reducing stress levels, exercising regularly, and getting enough sleep. It also means eating whole foods, avoiding processed or artificial foods, and seeking guidance from a health professional.
Stress
The trillions of bacteria, fungi, and other microbes in the digestive tract (gut microbiome) influence digestion, immune function, and more. The gut microbiome is essential for good health. An imbalance of unhealthy bacteria can contribute to weight gain, low immunity, autoimmune conditions like rheumatoid arthritis, lupus, and fibromyalgia, as well as chronic fatigue.
Gut bacteria can also influence mental health and mood. The gut bacteria make neurotransmitters, chemical messengers that send and receive messages between brain cells and help regulate movement, sleep, appetite, and emotions. In fact, more than 30 different neurotransmitters, including serotonin, the feel-good hormone, are produced in the gut.
A healthy diet and lifestyle can improve your gut microbiome and promote good health. The best way to do this is to eat a wide variety of high-fiber and fermented foods, take probiotics, and limit or avoid antibiotics.
Additionally, for individuals adhering to a carnivore diet, considering specific carnivore diet supplements along with some supplements to support it may be beneficial to ensure the necessary nutrients are obtained.
Stress can also impact your gut health, so try to manage your stress level through regular exercise, socializing, and using relaxation techniques. Drinking enough water and avoiding processed, sugary, and fatty foods are important as well.
Eat a whole food-based diet that is minimally processed, as this will support your gut microbiome. This includes a wide range of fruits, vegetables, whole grains, nuts, and legumes. Choose unsweetened dairy, such as plain yogurt with berries or oatmeal, as well as lean meats and seafood. Drink more water and avoid foods and drinks that are high in sugar, salt, unhealthy fats, additives, and preservatives.
Consider adding a probiotic supplement to your daily routine, especially after a round of antibiotics. Antibiotics can kill both bad and good bacteria, so taking a probiotic after a round of antibiotics may help restore the balance of your gut flora. In addition, eating a wide variety of high-fiber and consuming fermented foods like kefir, kimchi, or sauerkraut can also support a healthy microbiome. Avoiding or reducing your intake of processed and refined sugars, artificial trans fats, vegetable and seed oils, and excessive alcohol can also help to promote gut health. It’s also important to get enough sleep. Sleep deprivation can negatively affect your gut health, so try to get at least 7 to 9 hours of sleep each night.
Diet
Gut bacteria enjoy a symbiotic relationship with you, helping to break down the foods you eat into their basic components and beginning the distribution of nutrients to your body. They also protect your body against disease and help you feel good physically and emotionally, including producing serotonin. If your gut bacteria are out of balance, you might experience digestive issues such as diarrhea, constipation, bloating, and abdominal pain.
Your gut microbiome plays a major role in your immune system, triggering or suppressing inflammation. Inflammation is your body’s natural response to many situations, including infections, injury, and aging. But when it becomes chronic, it can lead to diseases that affect the whole body. Inflammation in the gut is linked to autoimmune conditions such as Crohn’s and rheumatoid arthritis, and it can affect other organs, including the heart.
Researchers are constantly learning more about the mind-gut connection and finding new ways to improve gut health through diet and other lifestyle factors. For example, probiotics and prebiotics are helpful for your gut microbiome because they stimulate the growth of healthy bacteria. Eating plenty of probiotic-rich foods such as berries, bananas, sauerkraut, and kimchi can help your gut health, especially if you’re taking antibiotics.
Another way to improve gut health is to avoid processed foods. These tend to have added sugar, salt, unhealthy fats, and food additives such as emulsifiers and artificial sweeteners that disrupt the gut microbiome. Aim to consume unprocessed foods such as fruits, vegetables, whole grains, nuts, seeds, and lean proteins.
A daily probiotic can also help strengthen your gut health and support a healthy immune system, especially when you’re on antibiotics. Choose a high-quality probiotic that contains the bacteria bifidobacteria and lactobacilli. You can also eat prebiotic foods that are rich in fiber to stimulate the growth of these beneficial bacteria, such as artichokes, asparagus, and oats.
Physical Activity
A healthy gut supports a strong immune system. When your gut bacteria are imbalanced, you are at increased risk for inflammatory diseases and autoimmune conditions such as celiac disease, rheumatoid arthritis, and psoriasis.
Your gut bacteria also help regulate your appetite and mood. They send signals to the brain that tell you when you’re hungry, full, and stressed. If your gut bacteria are out of balance, you may experience weight gain, mood swings, digestive issues, and a host of other health problems.
Eating a well-rounded diet of whole, unprocessed foods high in fiber and healthy fats (like lean meat, eggs, fish, seafood, and dairy) is important. Include lots of vegetables, fruits, and whole grains. Include prebiotic foods that feed your gut bacteria (like cruciferous vegetables, beans, and legumes) and probiotics (like yogurt, sauerkraut, and kefir). Drink plenty of water.
Studies show that the trillions of microbes living in your gut make neurotransmitters, chemical messengers that affect your brain. Many people think of depression or anxiety as a chemical imbalance in the brain, but 90% of serotonin (the feel-good hormone) is actually produced in your gut! Other neurotransmitters produced in the gut are dopamine, glutamate, and nitric oxide.
The relationship between your gut and your brain is complex, but getting your gut and mind back into balance is not impossible. A holistic health coach like Ashley Stanek can help you identify the root cause of your symptoms and give you the tools and motivation to make lasting changes and reach your wellness goals.
As your ally, Ashley will be there to cheer you on, celebrate your successes, and help you navigate any challenges that arise along the way. With her guidance, you’ll be able to make positive changes that will have a lasting impact on your gut health and mood. Reach out to start your journey today.
Sleep
The gut is home to tens of trillions of bacteria essential for good health. This collection of bacteria is called the gut microbiome, and its health influences your digestion, immune system, mood, and mental state. It even affects your weight and your risk of chronic diseases like heart disease and diabetes.
Your digestive tract is filled with a host of good bacteria that help break down your food and begin the distribution of its nutrients throughout your body. These bacteria also form a protective mucus layer on the intestinal wall, helping to keep you healthy.
When your gut bacteria are out of balance, they may send confusing signals to your brain about feeling hungry or full. This can lead to digestive problems like bloating, constipation, diarrhea, and stomach pain, as well as emotional issues like anxiety and depression. Your gut bacteria can even influence your immune system, causing it to activate or suppress inflammation as a way of defending against diseases like allergies and asthma.
You get most of your gut microbiome at birth, but it is influenced by the world around you as you grow up, including the places you live and the foods you eat. A healthy diet of whole, unprocessed foods can help your gut microbiome thrive. You can also take probiotic supplements and use natural ways to manage stress, like deep breathing and meditation. Research suggests that a healthy gut can help lower your risk of certain cancers and boost your cognitive function.
If you have a food intolerance, such as bloating, gas, diarrhea, or abdominal pain, it’s likely because of an imbalance of the good bacteria in your gut. The best ways to improve your gut flora include reducing your sugar intake, avoiding processed foods, and eating prebiotic-rich foods like artichokes, bananas, asparagus, and oats. If you’re pregnant or breastfeeding, eating a healthy gut microbiome to support your baby’s immune system is especially important.
