Do you know an unhealthy gut can contribute to your anxiety and depression? A new study published by Harvard Health shows that the gut-brain connection is real. The gut-brain connection can link anxiety to stomach problems!
It’s not just about the brain, the complexity of the gut and its importance to your overall health can’t be ignored. There are over 40 trillion bacteria in your body. Most of them are in your gut as the gut microbiome. In the past two decades, there are countless studies pointing out the links between gut health, mental health, immune system function, skin conditions, autoimmune diseases and cancer.
8 signs of an unbalanced gut
A healthy gut is functioning properly and has balanced microorganisms in the digestive tract. So, what happened if your gut is unbalanced?
- Stomach discomfort
- Unintentional weight changes
- Skin irritation
- Food cravings
- Autoimmune conditions
- Fatigue or sleep disturbances
If you are experiencing any of these symptoms, that may be your gut sending a help message to you. It’s time to take care of the gut, which in turn can help you achieve your health goals!
6 Ways to improve gut health
1. Drink water
Yes, staying hydrated is a simple way but very beneficial to your health. Drink at least 1500ml of water per day!
2. Eat the right food
The food you eat can directly impact the type of bacteria in your gut. Therefore, eating the right food to support your gut bacteria can help improve gut health easier. Based on science, the following food can help balance your gut:
– Fermented foods: Kimchi, yogurt, tempeh, kefir, kombucha, miso and Black Garlic!
– High fiber foods: Beans, peas, oats, legumes, whole grains and vegetables.
– Prebiotic foods: Garlic, onion, bananas, tomato, berries.
Also, checking your food intolerance and trying to avoid those trigger foods and sugar can reduce the negative impact on your gut.
3. Change your diet
Based on several studies, a vegetarian diet can benefit the gut microbiome due to the high levels of prebiotic fiber it contains. (Study 1, 2, 3) If you’re not ready to move into an all planted-based diet, try to reduce the meat intake once or twice a week and increase the amount of vegetables.
4. Be active
Research has shown that regular exercise can help improve gut health, which can in turn help maintain a healthy weight! Learn more about the benefits of exercising regularly.
5. Get enough sleep
Getting enough sleep not only can improve your gut health, but also has lots of benefits from mental health to strengthening the immune system. Try to get 7 – 9 hours of sleep per night.
6. Manage stress
Chronic stress can be harmful to your health, including gut health. If you’re having problems managing your stress, read this blog to help you control anxiety.
Eat well, sleep well, move more and be healthy!
Your gut bacteria are incredibly important to many aspects of health. Maintaining a healthy gut can contribute to better health and well-being. Many studies have shown that an unbalanced gut can lead to various chronic diseases. Being mindful of your eating habits and lifestyles can alter a diversity of health concerns.
Let’s start with adding garlic and onion in your next meal!