The importance of gut health
You have probably heard the saying “Trust your gut”, I have read so many books and articles on the importance of gut health for our overall health and well being and this has been an area of focus for me and one of my most significant changes and impact on my overall health, wellbeing and happiness.
Five signs that you might have issues with your gut health.
Digestive problems
Irritable Bowel Syndrome (IBS). Diarrhoea, change in bowel movements., abdominal pain, heartburn and bloating. I have already described how I have suffered on and off with digestive problems and I decided to invest in a food intolerance test and you can read my independent review here and I promise there is no paid advertising or affiliation. In the United Kingdom we are very lucky to have the national health service and they provide a great digital app service and you can review all your historical medical records. If you are interested please visit your doctor surgery and they can provide details of how to register. I registered before the pandemic and it was interesting that I was diagnosed with IBS way back in 2005 and as you probably know there is no cure but I can honestly say that my symptoms are 99% better since I am embarked on this personal project. I am not sure if it was one lifestyle change or a combination of all the changes but the changes in my digestive performance and gut health has been dramatic and lifechanging
“My symptoms of IBS are 98% better since I focused on my diet and gut health.”
2.Skin rash
Again I have suffered for years (on and off) with a skin rash on my elbows and my chest. There a numerous global scientific studies, ( I have read a few as part of my personal research) but the evidence proves that the health of your gut influences the health of your brain, heart, lungs and even your skin.
3.Sugar Cravings
Intense sugar and carbohydrate cravings could be a symptom of bad gut bacteria. Again, scientific research has proven that creating and investing in good gut bacteria can support us in achieving our health and weight goals. Like most people during the pandemic and working from home my consumption of sugary snacks such as flapjacks and chocolate digestive biscuits went through the roof and became a very easy habit but I was actually feeding the bad bacteria in my gut and putting on weight. I think my bad gut bacteria really enjoyed the chocolate digestives!!
4. Sleep issues
This is an area that I really wanted to focus on and ensure that I was able to sleep a good 7 hours a night. From my experience sleep can be impacted by stress, poor diet, alcohol consumption, coffee consumption and I have recently discovered that poor gut health can also impact your health. If you have poor gut health is can impact the production of serotonin (chemical messenger that impacts your mood) and melatonin (a natural hormone that helps to control your sleep cycle)
5.Acid reflux or Gastro oesophageal reflux disease (GORD)
You might have experienced this sensation after a boozy night or after a big starchy takeaway, a burning sensation in the chest or a sour taste in the mouth. I have experienced mild symptoms of both in my adulthood, but it has been scientifically proven that the symptoms can be decreased or prevented through diet, focus on gut health and lifestyle changes. I personally have eliminated the symptoms by implementing healthy habits, but I cannot honestly pinpoint the success to one change or was it a combination of all the changes to my diet and lifestyle described below.
The scientific Bit (I wish I listened more in my Biology lessons)
Microbiota is the collection of microbes that live in and on your body. Microbiome refers to the genes which live inside these microbes. The gut microbiota is made up of a lot of micro-organisms and they can vary through the day and change based on your diet. Our microbiome is central to all body operations and impacts aging, digestion, our immune system, mood and cognitive function.
How can we improve our gut health and wellbeing?
Increase your healthy bacteria
For me personally, I decided that I needed to improve my gut health and I take a healthy bacteria/probiotic supplement from www.hollandandbarrett.com every day with a pint of water and this has become a daily healthy habit. As mentioned, I have no direct affiliation with any company that I recommend but please complete your own research but adding healthy bacteria to my daily routine has really improved by gut performance and digestive system.
2. Drink plenty of water
If you have read some of my previous blogs this is one of the major changes that I have made in my lifestyle and my blog “The power of drinking water” will go into more detail. However, drinking water will help resolve your unhealthy gut issues and if you are constipated this could be a sign that your are dehydrated and not drinking enough water. There are various views on how much to drink but I start every day with a large glass of water (about 1/2litre). There are various guides on the amount of water to drink my I aim for about 2 litres in the day. This has been a daily habit and one that I encourage you to slowly incorporate into your routine and you will see the changes. (Plus more visits to the toilet)
3. Eating more fibre
Eating more fibre in your diet will help you produce more helpful gut bacteria and speed your digestion. For me personally, I found eating porridge in the mornings, eating more Greens such as Kale and Spinach for lunch really improved by fibre content throughout the day. I have also experimented with a few smoothie recipes that contain Kale , Kiwi fruit and Spinach the colour looks like swamp water but it is an easy and cost effective approach to getting more fibre into your diet.
4. Stress management
For me this is a very important and during the pandemic and the cost of living crisis we have all experienced an element of stress and anxiety. When we are stressed at work, college or school or feeling anxious, hormones and chemicals are released by the body to prepare for fight, flight or freeze. These chemicals enter your digestive system and can impact your digestive flow, have your every had the strange feeling in your belly just before a speech or public speaking ? These chemicals destroy your good bacteria and if you have a prolonged periods of stress and anxiety this could manifest itself in your digestive system. I will also cover stress management in other articles and for me this has been the primary main focus for me, and I have covered the power of meditation, exercise, mindfulness, exercise, power of music, going for a walk or spending time in nature.
5. imrove your daily diet
As mentioned previously, saturated fats and sugar feed the harmful bacteria in your gut. When we feed this dragon of harmful bacteria it excretes chemicals that lead to inflammation, diarrhoea, bloating and other digestive issues. It has been scientifically proven that a diet high in saturated fats and sugar can impact the immune system and lead to chronic diseases such as heart disease and diabetes. I have really focused on this aspect of my lifestyle, and I have added a diverse range of fruits and vegetables to my diet.
6. Exercise
Like everyone during the pandemic I became a “couch potato” and hit my highest weight of 102kg (224.8 pounds) and I a realized that I need to increase my exercise and move away from a sedentary lifestyle. Researchers have found that exercise can create a significant increase in good bacteria and prevent diseases such as diabetes.
As I have mentioned the above is based on my own personal research and experience and I would be interested in your own changes and experiences. I have implemented the above changes over a period of 6 months and now they have become a part of my daily habits. In my articles and blogs, I always highlight the word habit because for me this is the critical aspect to changing our mindset and our lifestyle. I have recommended the book “Atomic habits” by James Clear as part of the book club and it is excellent start to understand the pyschology of habits and how we can use the tools to add healthier habits to our daily routines.