Poor gut health leads to fatigue, upset stomach, skin conditions and autoimmune challenges – most of which are painful and life-altering – leading to a host of other serious health problems.

According to data from the American Gastroenterological Association, more than 40 percent of Americans avoid routine activities like exercise, running and spending time with loved ones because of uncomfortable bowel symptoms. If chronic, it can cause mental health problems, various types of autoimmune diseases, and even cancer – especially colon cancer. Experts say all it takes is simple, daily lifestyle choices to ensure your gut health is at its best.

So, if you have high stress levels, sleep less, eat a Western diet rich in processed and sugary foods, and frequently take antibiotics – your gut microbiome is in serious need of repair. Follow these simple hacks in your daily routine to boost gut health.

eat right

Stop eating processed, sugary and high-fat foods to improve your gut health. Include more fiber – which also contributes to a healthy gut microbiome, as well as foods that are rich in antioxidants like vegetables, fruits, coffee, tea and dairy.

“There are billions of bacteria in the intestines. There are good bacteria and not so good bacteria and making sure we have the right types of good bacteria that promote gut health is really important,” Dr. Harpreet Pal, a pediatrician and chair of pediatrics at Hackensack Meridian School. Medicine recently told Time magazine.

Studies show that early bowel cancer is triggered by gut bacteria which is more prevalent in people whose diets are low in fiber and high in sugar.

Exercise regularly

At any age, it’s important to move to improve your bowel movements. According to doctors, walking for 10-15 minutes daily can also help in reducing swelling. If nothing else, take a walk around your neighborhood as this helps trigger a nerve reflex that moves foods and gas content through your stomach. Walking also activates the abdominal muscles, which creates internal pressure on the colon which helps expel intestinal gas.

“When you’re moving, your GI tract is also moving. It helps trigger gut motility, or the movement of your intestines, which is needed to properly break down food,” Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone, was quoted by the New York Post.

monitor your bowel movements

Experts say that it is very important to monitor your bowel movements which helps in taking care of your gut health by indicating digestive issues and other health issues. According to doctors, loose stools and frequent diarrhea can be a serious cause for concern.

While fluctuations in the texture and frequency of bowel movements are normal, blood in the stool, diarrhea that lasts for several days, bowel movements that wake you up, and weight loss can be indicators of several GI disorders, including celiac disease. and inflammatory bowel disease.

reduce stress levels

Chronic stress can be extremely severe on your entire body – including your gut. This happens because your body releases certain hormones when it experiences stress – which affects your body and compromises gut health. Some ways to reduce stress levels include:

• Attention
• Walking
• sum
• massage
• socializing with friends or family

keep yourself hydrated

Drinking plenty of water daily increases the diversity of bacteria in the gut, although the source of the water also matters. Doctors recommend drinking at least 7-8 glasses of water daily.

While hydration needs can vary depending on body size, metabolism, diet, weather, and activity levels, doctors say good digestion occurs when your body has enough fluids.

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