Our body is made of trillions of bacteria!
Yes, and that too in harmony with our body. Good bacteria help us break down food, absorb essential nutrients, and support a strong immune system.
In fact, Humans are just 43% “human” by cell count, because 57% of our cells are “microbial cells” with microbes, fungi, and bacteria residing in them. ( 1, 2)
Your gut or the digestive system contains most of these bacteria, also referred to as a gut microbiome.
Maintaining a healthy gut is crucial for overall well-being, as it supports a robust immune system and efficient digestion, and even influences mood and mental health.
In this blog, we’ll understand the important topic of gut health, why it matters, and the 10 habits of keeping good gut health.
What is Gut health and why is it important?
Gut health can be defined as keeping your gut microbiome healthy diverse and free from gastrointestinal disease.
Gut microbes play an important role in metabolism, vitamin production, the immune system, the central nervous system, and overall weight management.
The gut microbiome or gut microbiota is the ecosystem of about 1000 different species living in our gut.
Different types of viruses, bacteria, fungi, and other microbes have diverse functions, mainly to digest different nutrients, and produce essential vitamins. Some microbes may be harmful to your health.
Bad gut health may mean that the Gut microbiome is not diverse or your eating patterns are not in harmony with your gut health.
You may have an unhealthy gut if the digestion issues are persistent. Here are some common signs of an unhealthy gut.
10 Healthy Habits to Improve Your Gut Health
Chewing your food thoroughly and slowly can help aid digestion and increase saliva production.
Mindful eating helps you focus on what you’re eating, prevent overeating, and promote a sense of satisfaction, which is great for healthy gut health.
When our biological rhythm is not in sync with the natural clock of day and light, it can negatively affect our health.
Eating randomly, in the middle of the day, or whenever you feel like it can confuse your gut microbiome and lead to discomfort in the stomach.
Your gut bacteria can adapt to your eating patterns and help your metabolism stay strong when a daily eating and fasting schedule is maintained.
Fiber is food for your gut bacteria, promoting a diverse and thriving microbiome.
Interestingly, fiber isn’t digested in the stomach and passes through the colon to feed the good bacteria in your gut.
Fiber also softens your stool to aid digestion, prevents constipation, and helps the digestive system function smoothly leading to happier gut health.
Some that are High-in-fiber include:
Sleeping soundly, at the right time can help you lower the stress on your brain, which has been directly co-related to Gut health.
Studies have also shown a positive relationship between longer sleep and increased microbiome diversity for overall well-being.
Try to prioritize at least 7-8 hours of uninterrupted sleep every night. If you suffer from any sleep deficiency, consulting a healthcare professional may help.
Chronic Stress is a major villain that negatively affects your health, causing mental distress and hindering day-to-day bodily functions.
Stress significantly impacts your gut health through:
Always remember that stress is a vital part of life and our bodies are habitual to its effects, but chronic stress is not normal and should be regulated with an active lifestyle and positivity.
Internet is a place of information and almost everyone is ready with their pack of healthy advice to cater to mass audiences.
Every healthy food on the Internet, would not necessarily be healthy for you.
Always listen to your body, observe foods that you’re not able to digest, and remove foods that your body can’t tolerate.
The fermentation process increases the number of good bacteria in the food. Include foods like yogurt, Dosa, Idli, and even kimchi.
Probiotic foods include jaggery, onion, garlic, banana, and oats are great sources of nutrition for good gut bacteria and should be a part of a balanced meal.
Ultra-processed foods like chips, packaged foods, and breakfast cereals are high in fats, and sugar, and contain harmful additives that can stress your gut bacteria.
Eat foods that are minimally processed and prioritize fresh home-cooked foods as much as possible.
Home-cooked meals retain their nutritional values and do not have unnecessary sugars, fats, and additives, all of which may impact your gut health.
Hydration is vital for maintaining good gut health and several gastrointestinal functions.
Water acts as a lubricant in the digestive tract, aiding the smooth passage of food from the mouth through the esophagus, stomach, and intestines.
Aiming for eight to ten cups of water daily can help maintain digestive efficiency and overall gut health.
Exercising regularly can help your body shed some pounds and detoxify regularly so your gut bacteria can have a peaceful relationship with your body.
Include a diverse range of routines like Yoga, Pilates, Gym, and High-intensity workouts to get maximum benefits of an active lifestyle.
Summing-Up
Maintaining your gut health is an investment in your overall well-being, as a balanced gut microbiome supports digestion, immunity, and even mental health.
By incorporating habits like mindful eating, a high-fiber diet, stress reduction, and regular hydration, you can positively influence your gut's ecosystem.
Embrace these practices to cultivate a thriving gut and unlock the numerous benefits it offers for a healthier and happier life.
Note: This is not a professional advice but an informative one. Please consult a healthcare professional if your digestive issues persist.
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