Feeling sluggish, experiencing digestive problems, fatigue or just not quite yourself lately? The culprit might be your gut. While these trillions of microbes that make up the gut, they are part of what makes us healthy.
However, things might grow wrong and unhealthy microbes can be harmful to one’s health. Health enthusiast, Jorge Marques Moura explores gut health including factors that influence gut microbes, symptoms of an unhealthy gut and practical tips for cultivating a healthy gut for a healthier you.
Why Does Gut Health Matters?
Your gut is the part of the digestive tractive that has a passageway from your mouth to the anus. It contains microbes that are constantly working to break down food, extract nutrients, and shield you from illness.
These microbes are bacteria, viruses and fungi and many of them are critical to your overall well-being. Here’s why: Gut health is not only essential for digestion, the gut microbe also acts as a soldier helping to keep infections at bay.
“Did you know that a whopping 70% of your immune system resides in your gut? The guy helps promote the growth of beneficial bacteria that fight off infections. They also have feelings influencing your mood and even mental health.
That is why it has been to improve cognitive function, reduce anxiety, and improve overall mood,” Jorge Marques Moura explains. Gut is essential for healthy living, hence you must listen to it, he adds.
What are the Factors Affecting the Gut Microbiome?
Your gut’s delicate balance can be disrupted by various factors:
- Diet: What you eat plays a major role. Processed foods, sugary drinks, and excessive saturated fats can wreak havoc on your gut bacteria, while a diet rich in fibre (fruits, vegetables, whole grains) nourishes the good guys.
- Medications: Antibiotics, while essential for fighting infections, can also wipe out beneficial gut bacteria. If you’re on antibiotics, consider taking probiotics to replenish your gut flora.
- Stress: Chronic stress can wreak havoc on your gut. When stressed, your body releases hormones that can disrupt the delicate balance of bacteria.
- Sleep: Just like you, your gut bacteria need rest too! Insufficient sleep can affect the gut microbiome, impacting digestion and overall health.
- Age: The composition of your gut microbiome naturally changes as you age. Factors like diet and lifestyle can further influence these changes.
What Happens when the Gut Microbes Are Imbalanced?
An imbalance in the gut microbiome, known as dysbiosis, can lead to various health problems although there is still more research ongoing in this regard. However, research over the years have linked imbalance gut microbes with:
- Digestive Issues: Bloating, constipation, diarrhoea, and irritable bowel syndrome (IBS).
- Skin Conditions: Skin conditions like eczema and psoriasis.
- Autoimmune Diseases: Certain autoimmune diseases like rheumatoid arthritis.
- Mental health: Anxiety and depression
What Are the Symptoms of an Unhealthy Gut?
There are red flags that shows you have reduced gut health, here are tell tale signs to watch out for:
- Digestive Discomfort: Frequent bloating, gas, and abdominal pain Constipation or diarrhoea can all be signs of unhealthy gut
- Changes in Bowel Habits: A noticeable difference in your regular bowel movements, either in frequency or consistency, could be a sign of dysbiosis.
- Skin Issues: Skin conditions like eczema and psoriasis may flare up when the gut microbiome is out of balance.
- Unexplained Weight Fluctuations: while gut issues might not always be the cause, some research suggests an unhealthy gut microbiome may contribute to unexplained weight gain or difficulty losing weight.
- Fatigue and Low Energy: Digestive issues and nutrient deficiencies associated with an unhealthy gut can leave you feeling sluggish and tired.
- Food Intolerances: Difficulty digesting certain foods can be a sign of an imbalanced gut microbiome. This cannot be attributed to food allergy as that occurs as a result of immune system reactions to certain food,
- Mood Swings and Anxiety: The gut-brain connection is a powerful one, and an unhealthy gut may lead to mood swings, anxiety, or even depression.
How to Improve Gut Health?
Having any of these symptoms? Fret not! Jorge Marques Moura provides these tips to ensure a healthy gut and healthier you
Embrace the Right Diet for a Balanced Gut
- High Fibre: Fibre is the fuel for your good gut bacteria. Make fruits, vegetables, and whole grains part of your diet. These foods are packed with prebiotics, which nourish beneficial bacteria and promote gut health.
- Fermented Foods: Fermented foods like yoghurt, kimchi, and kombucha are rich in probiotics, live bacteria that can help replenish your gut flora.
- Limit Sugar: Processed foods, sugary drinks, and excessive saturated fats can disrupt the delicate balance in your gut. Reduce these foods intake to create a more Favourable environment for the growth of good bacteria.
- Stay Hydrated: Drinking plenty of water keeps your gut functioning smoothly and helps with the movement of food through your digestive system. Aim for eight glasses of water per day.
Lifestyle Habits for Gut Health
- Manage Stress: Chronic stress can wreak havoc on your health and your gut is not left out. To lower your stress, getting involved in yoga, meditation, or deep breathing can help manage stress and promote a healthier gut environment.
- Prioritise Sleep: inadequate sleep can greatly affect your gut. Aim for 7-8 hours of quality sleep each night to allow your gut microbiome to function optimally.
- Move Your Body: Regular exercise has numerous benefits, including promoting gut health. Minimum of 30 minutes of moderate-intensity exercise most days of the week will do your gut good..
- Consider Probiotic Supplements: Prebiotic serves as food that promotes the growth of good bacteria that your gut needs. Although research is still ongoing, consider adding prebiotic for your gut health.
Final Words
It is important to understand that what works for one person may not work for another. Hence, find a personalised approach to gut health that fits your lifestyle and dietary preferences.
“Do not ignore the place of a healthcare professional to rule out any underlying medical conditions and develop a personalised plan if you are experiencing serious gut issues.
Listen to your gut, priorities its well-being, and watch your overall health flourish”’ Jorge Marques Moura advises.
