Even making small changes can lead to significant results that improve our gut health and overall health.
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Most of us don’t think much about our gut health until there’s a problem. What we don’t realize, however, is that gut health is linked to our overall health, making it an important area to focus on. With March being National Nutrition Month, it’s an ideal time to look at some powerful things we can do to help improve our gut health. Even making minor improvements that we stick with can go a long way toward improving our gut health.
“Having good gut health is crucial to being healthy and feeling good. There are things we can all do to help improve our gut health. It’s easier than you may realize, too!”
— Crystal Anderson, Owner, California Mobile Acupuncture
According to a study published in the journal Nutrients, the gut microbiome plays a vital role in human health and influences the development of chronic diseases. Our gut microbiome plays a huge role in our health, being connected to heart and brain health and our immune system. Left unchecked, we make ourselves more vulnerable to diseases and increased risks of dying earlier.
The good news is that even making small changes can lead to significant results that improve our gut health and overall health.
Tips for Improving Gut Health
- Become a label reader: Research has shown some ingredients found in foods damage the gut. Start reading labels to help avoid these ingredients. In a study published in Nutrients, researchers shared information about ingredients believed to alter our gut microbiota negatively. These ingredients include artificial sweeteners, maltodextrin, emulsifiers, carrageenan, and food dyes.
- Increase fiber intake: Not getting enough fiber is linked to gut disease, including inflammatory bowel disease, obesity, type 2 diabetes, and more. Getting enough dietary fiber can positively improve the gut microbiome and help people be healthier. Good sources of soluble fiber include warm cooked cruciferous vegetables, including red cabbage, Brussels sprouts, broccolini, as well as things like carrots, daikon, and rutabaga.
- Feed the microbes healthy foods: Adding things like kimchi, sauerkraut, yogurt, kefir, and tempeh to the diet help to improve the gut microbiome. These prebiotic foods provide a healthy source of nutrients that will feed the bacteria in the gut, helping to create a better balance. When it comes to dairy, raw is ideal.
- Keep stress under control: A study published in the journal Current Opinion in Behavioral Sciences reports that stress and depression can reshape the gut bacteria’s composition and, in turn, release toxins that can impact mood. Studies show a link between gut health and risks for depression, and it impacts immune health. Find something to do that will help to provide stress release. This can include meditation, journaling, massages, etc.
- Exercise regularly: According to Harvard Health, exercising promotes gut microbiome diversity and is believed to help reduce inflammation. In addition, people gain many benefits from exercising regularly, such as having more energy, feeling better, and maintaining a healthier weight, and it’s easy to see that this one needs to be a high priority.
- Get acupuncture: A study published in the journal eClinicalMedicine, reports that after 12 weeks of getting acupuncture three times per week, helped improve the gut microbiome. Plus, they report that it is safe and effective and is associated with increasing the good bacteria in the gut, enhancing the intestinal barrier function, and helps to reduce inflammation.
“Don’t feel overwhelmed and that you have to make all changes at once,” added Anderson. “Get support and do one thing at a time. Master that new change in your life, and then move on to try and incorporate another one. Over time, these powerful changes will add up to some great results.”
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Originally posted on Modern Salon