It takes patience, but gastroenterologists share simple daily lifestyle choices to keep your gut health in tip-top shape.
A September 2022 survey by the American College of Gastroenterology found that nearly 40% of Americans avoid everyday activities such as exercising, running errands, and spending time with loved ones because of uncomfortable bowel symptoms. It turns out.
Experts share simple ways to improve your gut health. Pablo Lacero – Stock.adobe.com
How important is gut health? A new study reports that Parkinson’s disease may also start in the gut.
Additionally, oncologists attribute the worrying increase in colon cancer cases among young people to lifestyle factors such as lack of physical activity, a Western diet, and excessive sugar intake.
Meanwhile, a March 2022 study from New York’s Clarkson University found that there may be a link between a person’s gut health and personality.
Gut health hacks are all the rage among Gen Z and Millennial social media users, but we’re listening to doctors.
Find out what adjustments you can make to your daily life to promote gut health.
eat right
Your best defense against digestive disorders is your diet. Sony Camozu – Stock.adobe.com
Experts agree that maintaining a healthy diet is the most important thing you can do to protect and promote gut health.
Eating a balanced, nutrient-dense diet with minimal processed foods allows the good flora in your gut to thrive.
“There are billions of bacteria in your gut. Some are good, and some are not so good. Making sure you have the right types of good bacteria to promote gut health is really, really important.” says Dr. Harpreet Paul, a pediatric gastroenterologist and chief of pediatrics at Hackensack Meridian School. M.D. recently told Time magazine.
Experts advise people to increase dietary fiber and reduce fillers. rh2010 – Stock.adobe.com
Experts recommend a diet that focuses on fruits, vegetables, fiber, and whole grains while limiting intake of ultra-processed foods (UPF) and red meat.
As the Post previously reported, a study found that in some cases, early-onset colorectal cancer may be caused by gut bacteria that are prevalent in people who eat a diet low in fiber and high in sugar. It has been shown that there is a sex.
keep it moving
Just 10 minutes of physical activity can help reduce swelling. Rocket Clip – Stock.adobe.com
Experts say the more you move your body, the better your bowel movements will be. A 2021 study found that just 10 minutes of exercise can help reduce bloating.
Recent studies have shown that light exercise, such as walking, may trigger a neural reflex that helps push food and gaseous contents into the intestines.
Walking also strengthens your abdominal muscles, which puts pressure on your colon and helps push out intestinal gas.
Dr. Lisa Ganju, a gastroenterologist at New York University Langone, explained to SELF earlier this year: This helps induce intestinal motility, or intestinal movement, which is essential for properly breaking down food. ”
Pay attention to changes in poop
Could your toilet bowl become a crystal ball? Collotype – Stock.adobe.com
Experts say your toilet bowl is like a crystal ball, giving you answers and insight into your overall health.
As The Post reported last summer, thin stools can be a cause for concern.
Fluctuations in the quality and frequency of bowel movements are normal, but blood in the stool, diarrhea that lasts for days, eye-opening bowel movements, and weight loss can be signs of many digestive disorders, including celiac disease. and inflammatory bowel disease.
If these symptoms occur and persist, seek medical attention.
Stay hydrated
Experts recommend drinking half your body weight in water every day. New Africa – Stock.adobe.com
Eight 8-ounce glasses of water a day has long been considered the golden rule for staying hydrated, but some experts recommend drinking half your body weight in H20 every day.
Hydration needs vary based on body size, metabolism, diet, weather, and activity level, but Dr. Rachel Schiesser, a gastroenterologist at Houston Methodist Hospital, says that adequate hydration is essential for gut health. states that it is important.
“Our system is largely made of water, and if we don’t have enough water, people can’t digest well,” she told Time magazine.
cut out sweeteners
Artificial sweeteners, like those found in diet soda, are bad news for your gut health. Krakenimages.com – Stock.adobe.com
As the Post previously reported, six common artificial sweeteners can be toxic to gut bacteria: aspartame, sucralose, saccharin, neotame, advantame, and acesulfame potassium K.
Artificial sweeteners are also linked to weight gain, reduce the chance of pregnancy during IVF, triple the risk of fatal stroke and dementia, and increase the risk of developing diabetes.
Experts say if you need sweetness, choose natural options like agave, honey, or maple syrup.
stop drinking
Alcohol consumption can cause an imbalance in the gut biome. Chikamiran – Stock.adobe.com
Excessive alcohol consumption can inhibit the production of digestive enzymes, making it harder for the body to break down, digest and absorb food, the Post reported last year. This inhibition creates an imbalance in the gut biome, which can lead to gas and bloating.
Many studies have shown that there is no safe amount of alcohol when it comes to your overall health, including your gut biome. If you still want to consume it, experts recommend eating food with alcohol to slow absorption and avoiding mixers that contain high sugar or artificial sweeteners.
Limit the use of NSAIDs
Just because it’s an over-the-counter drug doesn’t mean it’s safe for your intestines. Fizkes – Stock.adobe.com
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen sodium, can cause inflammation in the stomach and intestinal tract if taken in excess.
Approximately 15% of adults taking ibuprofen (Motrin, Advil) and other NSAIDs, such as aspirin, naproxen (Aleve), celecoxib (Celebrex), meloxicam (Mobic), and diclofenac (Voltaren), do not use these drugs. had exceeded the maximum recommended daily dose, the newspaper previously reported. Reported.
“The more you use it, the more likely you are to experience gastrointestinal side effects,” Dr. Benjamin Rebwohl, a gastroenterologist and professor of medical epidemiology at Columbia University Irving Medical Center, told Time.
