5 Ways to Improve your Gut Health This New Year
It's a new year and you're probably ready to start taking better care of yourself. If you want to be more mindful of your health this year (and avoid things like leaky gut syndrome), then you must start paying attention to what goes into your mouth every single day. As our digestive system plays an important role in everything, from weight loss to autoimmune diseases, here are some simple habits you can start doing today to keep your gut in tip-top shape this 2023.
Fiber-rich food and probiotics are the key
Increasing your fiber intake is a good start—it will help keep things "moving" along in there! Fiber is a plant-based nutrient that reduces the risk of metabolic diseases by stimulating the growth and diversity of good bacteria in the gut. It can be found in most fruits, vegetables, and whole grain. Or just eat cereals that are incredibly high in fiber that will help you go.
Likewise, Probiotics can help prevent or treat various gastrointestinal disorders. Add probiotics-rich food in your diet such as yogurt, kimchi, sauerkraut, and kombucha.
Supplement your diet
While probiotic supplements aren't a cure-all for gut health, there is some evidence that they can boost microbiota and restore gut health in certain circumstances.
It's important to check with your physician before taking such supplements. Though it's usually risk-free, it's smart to get a doctor's approval first.
Drink your water
Drinking water is one of the most important steps you can take to improve your gut health. Water is essential for keeping your body hydrated and it helps to flush out toxins from the body.
Adults should aim for 8 cups (64 ounces) of fluid per day. If you are not drinking enough water, you may experience constipation or other digestive issues due to dehydration.
Go easy on alcohol
Everyone knows that drinking alcohol can cause you to develop a hangover, but did you know that it can also negatively impact your gut health? Alcohol can irritate the lining of your small intestine and reduce the effectiveness of probiotics. It has also been shown to decrease blood sugar levels and increase insulin resistance, which can lead to weight gain or diabetes.
We know it’s hard but start limiting your alcohol intake (or don't drink at all) this year and drink plenty of water during and after each drink.
Keep calm and don’t stress
Stress is a major cause of gut problems. When you're stressed, your body releases cortisol, which can inflame the lining of your gut and cause digestive issues such as bloating, abdominal pain, and diarrhea.
Regular exercise can help reduce anxiety by reducing levels of cortisol in the blood and promoting better sleep habits; it also boosts endorphins — neurotransmitters that make you feel good — which may improve your mood even more.
Practice meditation or other relaxation techniques regularly (at least three times per week). Mindfulness meditation has been shown to strengthen the brain's ability to regulate emotions when people are faced with challenges or difficulties in their lives.
It’s easy to get distracted by all the shiny things in life, but at the end of it all, your gut is what matters most. So take care of yourself and treat your body well! With all these tips, you can make 2023 a year full of good health.