Looking closely around you, many people suffer from gut issues. You will find people with severe acidity, gas, bloating, and constipation issues. If you are facing these issues, see a doctor, especially if they last more than three weeks. You will find people with severe acidity, gas, bloating, and constipation issues. If you are facing these issues, see a doctor, especially if they are chronic. Also, try changing your lifestyle to improve your gut health. Remember that your stomach is where the majority of your immunity is built. It is also your second brain. If your stomach is sick, you will feel more anxious and depressed. Lastly, studies have shown that an unhealthy gut leads to chronic and terminal health issues.
The good news is you can start making a few changes to get your gut health in order.
Get physically active
Working out every day or at least four days a week helps your overall health. On the days you don’t work out, go for a long walk. The reason? Being physically active and moving your body helps your gut. It keeps the colon moving, leading to better and more regular bowel movements. When toxins leave your body through bowel movements, you absorb nutrients better. It helps keep you healthy. Tips:
- Never sit in one place for more than 30 minutes. If you work at a desk, take breaks every half hour for 15 minutes.
- Go for walks every day.
- Try a workout you like. For instance, if you love yoga, practice it five times a week. Love swimming? Go for it. If you love running on a treadmill, buy the best treadmills from lifespan fitness for your home gym. It will ensure you don’t have an excuse not to work out.
Include high-fiber meals in your diet.
Is your diet lacking fibrous foods? You should consume soluble and insoluble fiber to keep your digestive tract healthy. A diet high in fiber can help reduce the risk of constipation. It can also prevent other gut issues, like IBS, hemorrhoids, and more.
Yes, your sleep cycle impacts your digestion. For example, not getting a full eight-hour sleep disrupts your hormones. That impacts your gut. Or not sleeping well can make you hungrier or make you lose your appetite. Both are bad for your digestion.
Limit food high in fat.
Fatty foods can slow down your digestion. It can contribute to acidity or bloating. So, it is best to consume them with high-fiber foods. The reason good fat is essential for health. However, a weakened digestive system may not process fat without fiber. So, always pair high-fat foods with fibrous foods.
Low water intake also leads to constipation and other stomach-related issues. It is best to drink around 2 liters of water a day. But this can be more or less according to your body’s needs. Keep yourself hydrated. Drink water with lemon or cucumber infusions to make it fun. Drink coconut water four times a week. It keeps you hydrated and has electrolytes, too.
Limit eating processed and sugary foods.
Eating too much processed food, like refined flour, bread, or sugary items, can make your gut unhealthy. Once in a while, it’s okay to consume refined flour. But if you constantly eat such items, the gut lining will become inflamed. It can cause severe stomach issues. Therefore, limit their consumption. If you are feeling sick to your stomach, avoid them altogether.
Eat prebiotics and probiotics.
It is essential to include prebiotics and probiotics in your diet. Probiotics, like yogurt, curd, and kefir, promote good bacteria in your stomach. It helps combat the effects of poor diet, inflammation, and antibiotics. Also, include prebiotics, as they are food for probiotics. So, include that in your diet too.
Say no to smoking
Smoking affects your gut lining. It is also bad for your gut. So, stop smoking. Moreover, limit your consumption of caffeine and alcohol. Drinking too much can lead to heartburn and ulcers.
If you are a chronic stressor, change this habit. Increased cortisol in your body can disrupt your gut and hormones. If you have been suffering from these issues for a long time, seek professional help. Also, never stop moving your body.