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You know that you need to eat healthy, exercise, and get enough rest to take care of your body. But have you ever thought about how your lifestyle can affect your gut health? And do you have any idea how that might be? It’s simple: your gut microbiome is connected to other aspects of your health. It’s linked to everything from digestive function to mental healthyour skin and more. In some casesresearchers are trying to determine whether an unhealthy gut microbiome is a cause of a symptom or health condition or a response to a symptom or health condition. But one thing is for sure: a healthy gut often means a healthier body overall.
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The microbiome refers to the trillions of microorganisms (also called microbes) that live in your body, such as bacteria, viruses and fungi. The gut microbiome specifically refers to the microbes that live in your intestines, particularly the large intestine. This helps you metabolize the food you can’t digest, boost your immune function and manage inflammation. These microbes also generate metabolites (substances your body uses to break down food), including vitamins, enzymes and hormones, says Gail Cresci, a microbiome researcher and registered dietitian in the division of pediatric gastroenterology, hepatology and nutrition at the Cleveland Clinic.
Think of your gut microbiomes as “little pets that live in your intestinal tract,” Cresci told CNET in 2023. What we eat feeds them, and our internal environment determines how well they thrive.
As we learn more about the gut microbiome, there are a few basic tips you can use to keep it as healthy as possible.
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Signs of an unhealthy gut
“If you have bloating or a lot of gas, the composition and function of the gut microbiome may be disrupted,” Cresci said, adding that the only way to know for sure is to get it tested. measured.
Other signs of an unhealthy gut may include vomiting or stomach upset, fatigue, sleep problems, and food intolerance. and other symptomsSkin irritation or problems can be a particularly visible sign, as some studies have shown. connects skin problems such as acne and psoriasis to the intestines.
Researchers are also investigating how affects reproductive health and hormone levels.
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How to help your gut
It is important to see a doctor to determine the cause of your health problem and to rule out other conditions. Making changes to your diet or routine that can improve your gut and overall health is a good first step.
It’s also important to keep in mind that there’s no exact standard for the perfectly healthy gut microbiome, Cresci said, since everyone’s makeup is so different. With that in mind, here are four things you can do to keep it on track.
1. Eat these gut-friendly foods
The gut microbiome prefers foods that we can’t digest. These include foods high in fiber, such as fresh fruits, vegetables, whole grains, legumes, seeds, and nuts—foods we already know we should eat for their nutritional properties.
According to Cresci, you should eliminate or reduce the amount of the following foods from your intestines: foods high in sugar and fat and low in fiber.
“These problems are all associated with the consumption of a Western diet, which in turn is associated with a disrupted microbiome,” she said.
In addition to a gut-healthy diet, which not coincidentally coincides with a heart healthy dietEating fermented foods can help replace the good microbes and their metabolites. Cresci cites yogurt, kombucha and kefir as examples.
Here’s our full list of the best probiotic foods for healthy gut flora.
2. Note down which medications you are taking
It is a known fact that taking antibiotics disrupts, at least temporarily, the family of “good” bacteria thrive in your body. Some common side effects of taking antibiotics include nausea, diarrhea, and developing yeast infections. If you are prescribed an antibiotic or have recurring infections that require you to take antibiotics often, ask your doctor what you can do to minimize the disruption to your microbiome.
Other medications that can disrupt our microbiomes, Cresci says, include drugs that alter the pH of the stomach and take away acid. Examples include proton pump inhibitors, also called PPIs, and histamine H2 receptor antagonists, or H2 blockers, which are used to reduce symptoms of acid reflux and may be available over the counter.
Keeping track of the medications you are taking can help you identify the cause of your symptoms and (with your doctor’s permission) take appropriate action or replace medications if your gut health is a problem.
3. Find the right probiotics or supplements
In addition to incorporating more yogurt or fermented foods into their diet, some people may: find a probiotic in the hopes of balancing their intestines as that is what they are designed to do mimic an intact microbiotaIf you’re considering taking a supplement, including probiotics, Cresci told CNET it’s important to know that probiotics are strain-specific and “each strain has its own method of action.”
For example, some probiotics are intended to help people with antibiotic-induced diarrhea, but they don’t work for people who take them to keep their bowel movements regular.
“You have to take the one that has been tested in the area of your problem,” she said.
Unfortunately, please also keep in mind that probiotics will not completely take over the effects of your diet.
“If you have a bad diet, and you want to continue eating a bad diet but improve your microbiome, a probiotic is not going to help you,” Cresci said. “You have to do the other part as well.”
Whole grains, fruits, and vegetables are good choices if you want to heal your gut.
4. Exercise every day and prioritize sleep
“Get better sleep” or “exercise more” may sound like hackneyed advice, but improving your sleep hygiene and schedule more physical activity are proven ways to improve your health, including your gut health.
Exercise is allowed help your intestines in different waysincluding improving your circulation, aiding your metabolism and supporting your digestive muscles, according to information from the Cleveland Clinic. If you hate running or don’t have time to hit the gym, don’t worry: There are small ways to train your body to move every day, or at least more often.
Getting a good night’s sleep is another common wellness tip that directly relates to the health of our gut. According to Cresci, our microbiome adheres to the circadian rhythmalso. So if we eat before our gut microbiome is ready, we are not able to properly process the nutrients from our food.
Lack of sleep also causes an increase in stress and cortisol, which negative mental and physical consequences.
“There’s a lot going on with the interaction between the gut and the brain, and that affects the microbiome, and vice versa,” Cresci said.
Perhaps most fundamentally, when we are exhausted we don’t have the energy to do many of the things that keep us healthy, including practice or finding a nutritious meal. Both affect the health of our gut.
“When you’re sleepy, tired, exhausted, you tend not to do the things that we know are good for microbiomes,” Cresci said. “So it perpetuates itself.”
