This is because the gut has its own nervous system, called the enteric nervous system (ENS), which regulates digestion and is connected to the brain, affecting our mental well-being.
A healthy gut microbiome is vital for overall health, and a range of experts have weighed in on the best ways to maintain a balanced gut.
Adequate sleep and stress management are crucial for keeping the gut healthy. The stress hormone epinephrine can lead to an overgrowth of gut bacteria, causing inflammation and negatively impacting mood.
Getting enough sleep is equally important, as sleep loss can disrupt the regulation of epinephrine, leading to an increased concentration of gut bacteria. To improve sleep and reduce stress, it's recommended to gradually go to bed 15 minutes earlier each night to reach a goal bedtime of 7 to 8 hours. Meditation, a morning walk, or other stress-reducing activities can also help.
Diet is another important factor in maintaining gut health. Probiotics, or "good" bacteria, can be found in foods such as fermented drinks like kefir and kombucha, and cultured vegetables like sauerkraut and kimchi.
Fibre-rich foods like oats, bananas, and flaxseeds are considered prebiotics, as they feed the good bacteria in the gut. To ensure a balanced gut microbiome, it's essential to get these prebiotics from multiple sources and different foods.
In today's world, where many diets are heavily influenced by processed foods that lack natural bacteria, probiotic supplements are becoming increasingly popular.
However, food sources are the best way to deliver good bacteria to the gut, while supplements serve as a sort of "insurance" to balance the gut microbiome.
If you want to make a significant change to your diet, a targeted meal-delivery plan may be the answer.
Detox Kitchen, for example, offers nutritionally balanced meal plans that focus on gut health, restoring balance and resulting in a range of benefits, including more energy, better sleep, stress reduction, and improved brain function.
Drinking enough water and decaffeinated tea is also crucial for gut health. Water is essential for skin health, immunity, and energy, and it helps to keep digestion moving smoothly. The recommended daily intake of water is eight glasses, and decaffeinated teas like ginger and chamomile can also aid digestion.
Exercise is another important aspect of gut health. A study conducted in Italy found that exercise can increase the number of beneficial microbial species and improve gut microflora diversity, leading to better overall health and disease prevention.
Exercise also promotes gut motility, reducing bloating and other digestive issues. If bloating, indigestion, or nausea are becoming a chronic issue, it's recommended to see a primary care doctor for evaluation.
It is evident that maintaining a healthy gut microbiome is vital for overall health and well-being. Adequate sleep, stress management, a balanced diet, hydration, and exercise are all crucial for keeping the gut healthy and balanced.
Remember, you are the best judge of your gut health, and if you experience any persistent symptoms, it's best to seek professional advice.