The gut microbiome is a major discovery that science has made in recent decades. An article from Springer Nature explains that the gut microbiome is a community of trillions of microorganism, and each person’s composition varies significantly.
While the human body is filled with microbes that form microbiomes in our skin, mouth, lungs, eyes, and reproductive systems, the gut microbiome is the most significant for overall health. This is mainly because it is directly related to immunity.
Simply put, if you look after your gut microbiome, it will look after you. It can improve factors in your life such as mental health, immune system, and digestion.
With how complex the gut microbiome is, it’s important to know what regular habits you can observe to keep it healthy. In line with this, here are five tips to help you do just this:
Reduce Your Alcohol Intake
Excessive alcohol consumption can disrupt your gut microbiome composition. In fact, a single episode of heavy drinking has been found to adversely affect the critical mucous cells. Over time, this can lead to damage to the gut and other organs.
Our article ‘Gut Healing Is Latest Trend’ encourages drinking mindfully to avoid excessive alcohol consumption and the issues it can cause. Instead of abstaining altogether, a more sustainable habit would be to moderate your intake. This way, you can enjoy your occasional drink without impairing your gut.
Cigarettes have been found to impact intestinal irrigation and biome and impair the gut’s immune responses. While immediate smoking cessation is essential, it’s crucial to be able to transition away from the habit gradually to reduce the chances of a relapse.
One of the best ways to do this is by using nicotine alternatives. You can use nicotine pouches, which are small bags of clean nicotine you can tuck under your lip.
The Velo pouches sold on Prilla are suitable for anyone looking for a nicotine product free from tobacco plant products. They offer the same nicotine boost and do not produce smoke or stain your teeth. You can also use Habitrol nicotine patches, which are adhesives that stick to your skin.
This delivers a steady dose of nicotine to your bloodstream for hours. These nicotine alternatives can help you reduce your dependence on cigarettes, and ultimately prevent cigarette-related gut problems.
Even just moderate doses of exercise can result in positive changes in your gut microbiome as it encourages the production of microbial metabolites in your gastrointestinal tract.
This means that even if you can’t hit the gym for an hour a day, just being able to sneak in a few minutes of physical activity can benefit your gut.
If you’re new to working out or are too busy, you can try to start with easy exercises before progressing to more difficult ones.
Some simple yet effective workouts you can begin with are walking or stretching. Just make sure to have gradual and consistent progress in your workouts for the best results.
Moderate Your Diet
Managing your diet is one of the best ways to control the bacteria in your gut. When you consume an excess of highly processed foods, sugars, and sweeteners, these can disrupt your digestive system.
This heightens the likelihood of constipation, overall poorer gut health, and even metabolic diseases. Instead, try to incorporate probiotics and fermented food into your diet.
Research from the Teagasc Food Research Center shows that fermented foods can affect the gut microbiome for both short- and long-term health. Fiber, found in many fruits and vegetables, also encourages the growth of beneficial bacteria in the gut. This is why observing a primarily vegetarian diet is a good idea.
Stress and sleep deprivation can drastically impact your gut health. Fortunately, mental and physical rest work hand-in-hand. Try to observe a regular sleeping pattern by practicing consistency in your bedtime rituals and environment.
Learn stress management techniques like meditation, deep breathing, and work boundaries. In doing so, you can ensure your stress does not affect your gut health.
The gut is complex, but it doesn’t have to be uncontrollable. With these five gut health tips, you can achieve significant results and sustain your long-term overall health.