Owning a healthy gut should mean more to you than being bothered by a little bloating or heartburn. Unfortunately, though there has been an introduction of research in current years on gut health and what’s going on in our gut, much of the investigation into gut health is comparatively new.
Experts are still investigating to disclose new data on this challenging topic. Still, we know that too many bad critters hanging out in your gut are connected to many problems, including depression, cancer, heart disease, obesity, diabetes, eczema and asthma.
Many experts have pointed to the gut as our next brain with strong connections between diseases and an imbalanced microbiome (gut bacteria); many experts have pointed to the gut as our next brain!
To clearly explain how gut bacteria influence you and what you can do to add to excellent gut health, we must also know the little things we do that ruin it.
Things we do that affect our gut health poorly
Your gut is a huge chemical factory supporting digest food, producing vitamins, regulating hormones, eliminate toxins, and producing sealing compounds. However, unknowingly, we do various things that can ruin our gut health.
- Not eating a diverse range of foods
- Lack of prebiotics
- Drinking too much alcohol
- Frequent antibiotic use
- Lack of physical activity
- Cigarette smoking
- Not getting enough sleep
- Too much stress
Does a leaky gut make it hard to lose weight?
A debatable subject in the medical community, a leaky gut is a digestive disease in which malignant body toxins and bacteria ‘leak’ by the intestinal walls.
This condition happens when an imbalance of bacteria in your gut (dysbiosis) leads to the loosening of the intestinal walls’ stable junctions. This releases harmful things to enter your bloodstream, making gastric issues like:
• IBS ( Irritable Bowel Syndrome)
This inflammation restricts your body’s insulin function. Now, it is insulin’s job to produce energy by burning off calories from carbohydrates. Sadly, its limited functionality will cause your body to store fat preferably, thus foiling your weight loss attempts.
Because there has been no formal analysis for leaky gut, there is no recommended treatment for it. What you can do, though, is follow a strict anti-inflammatory diet recommended by the dietician or take probiotics to help support your gut bacteria.
Tips for Healthy Gut
Eat whole, unprocessed, unrefined foods.
One of the best ways to keep gut health includes cutting out sugar and refined carbs. Refined white flour, white bread, white sugar crackers, cookies, instant oatmeal are just examples.
Include More Plants on Your Plate.
Fill half of the plate with vegetables and plant-based meals. Your gut bugs love these high-fibre plant foods like fruits, vegetables, nuts, seeds and prebiotics.
Eat good fats and change your oil.
Good fats like omega-three fats and monounsaturated fats help reduce inflammation, giving healthy gut bugs a possibility to flourishing. Other healthy fats include coconut oil and coconut butter.
Remove inflammatory fats
Cut out bad, inflammatory omega six rich fats like vegetable oils and trans fats like margarine. Replace those with healthier oils like extra-virgin olive oil and coconut oil.
Include fermented foods in your diet.
Add a mix of probiotic foods like curd, greek yogurt, sauerkraut, kimchi, kombucha, kefir and pickled vegetables to your diet.
Drink lots of water
Water is required for every function, each hormone, every cell in your body – including your gut. So keep it over fruit juices and aerated beverages!
Good exercise such as active walking, cycling, crunches, yoga and breathing practices may promote various bacterial strains that assist you to lose weight.
Decrease your stress levels
Take some time out for exercises or sports you enjoy doing, such as reading, yoga or taking stress-relief massages.
Get a good night's sleep.
Be assured to get 7 to 8 hours of sleep and learn to practice your favourite stress-reduction exercises daily.
Also Read: What Is the Vegan Diet