Gut health simply refers to the balancing of microorganisms living in your digestive tract. It is important to look after the health of your gut and get the right balance of these organisms. This is because it aids in boosting your physical and mental health. Taking care of your gut health can also help in losing weight — you should start by taking care of your gut health if you want to lose weight.
The bacteria in your digestive tract are commonly referred to as gut flora or gut microbiome. Note that many of these microbes are beneficial for your health, with some contributing directly to how your body functions. However, there are some that can harm you especially when they multiply. In that connection, this article discusses some of the research-backed ways you can improve your gut health and facilitate weight loss.
Managing stress is not only important for your gut health but also your overall health. Several studies have shown that psychological stressors can affect the microorganisms in your intestines, no matter how short-lived the stress is. There are several stressors can affect your gut health, and it is important to reduce or avoid them.
To do so, you can apply some of the stress management techniques like exercising, deep breathing, or meditation. You can also opt to use cannabis that research shows it can help reduce stress. Similar products like Blue Lotus at Zamnesia can be very helpful in such situations. Furthermore, engage in regular exercises and remember to sleep well. These methods will go a long way in reducing your stress.
In order to boost the beneficial bacteria in your gut, it is recommended that you take probiotic supplements. You can easily access these products in drug stores, food stores, or online shopping platforms like Amazon.
One research suggests that taking probiotics on a regular basis can support your gut health, preventing the occurrence of inflammation and other related conditions. If you are having challenges finding probiotics, you can opt for fermented foods which are natural sources of probiotics.
Eat Less Sugar
If you want to improve your gut health and lose weight, you avoid consuming a lot of sugar. This is because excessive consumption of sugar can cause gut dysbiosis. A research done in 2015 suggests that a diet containing high sugar and fat can negatively impact your gut health. Consequently, your brain activity and behavior will also be affected.
Another research indicated that aspartame, an artificial sweetener, can increase the number of some bacteria strains associated with metabolic illnesses. Note that metabolic disease is a condition that increases the risk of heart disease and diabetes.
Besides, the research also found that the use of artificial sweeteners will affect the blood sugar levels, damaging your gut health. This is a clear indicator that artificial sweeteners will increase your blood sugar despite the fact that they are not sugars.
Eat Prebiotic Fiber
Naturally, probiotics feed on non-digestible carbs known as prebiotics. This process is important because it helps beneficial bacteria to multiply in your gut. A research done in 2017 suggests that prebiotics can help probiotics become tolerant to certain environmental conditions.
These conditions include temperature changes and pH. Experts advise that if you want to improve your gut health to lose weight, you should eat probiotic-rich foods like bananas, asparagus, chicory, among others.
Avoid Taking Antibiotics Unnecessarily
As much as it is a good idea to take antibiotics to fight bacteria infections, overusing them can result in antibiotic resistance. Excessive consumption of such antibiotics can also cause damage to the gut microbiota. Research reveals that even after six months of using antibiotics, the gut will still lack several species of important bacteria. It is for this reason that the CDC suggests you discuss alternative options with your doctor before using them.
Get Enough Sleep
Getting enough sleep will go a long way in improving your gut health, cognition, and mood. A study done in 2014 indicated that having irregular sleep habits can have negative consequences on your gut health. This might also increase the risk of inflammatory conditions. Therefore, you should establish healthy sleeping habits by going to bed and waking up at the same time every day. Doctors recommend that you should get atleast seven hours of sleep every night.
Exercising regularly can significantly contribute to weight loss and good heart health. It can also help with weight management. Besides, research has linked regular exercising to improving gut health. This will go a long way in controlling obesity. Therefore, if you are looking for ways to keep your gut in good health and cut some weight, you should start thinking of regular exercises. This will also help you focus and be in a good mental state.
If you are looking to keep your gut health in good condition and also lose some weight, then the tips discussed in this article will help significantly. Implement them for better gut health!