7 easy gut health hacks
Did you know gut health is the 3rd pillar of health after food and exercise? Here are some gut health hacks.
Gut health is one of the most important aspects of overall wellness. In fact, gut health is often referred to as the third pillar of health after diet and exercise. But with so many different foods available for you to eat and so many different ways to exercise your body, it can be easy to neglect your gut when it comes time to figure out what’s best for you. However, there are some simple gut health hacks that you can use every day in order to improve your holistic health. So what are they? Well, let's take a look.
How to get a healthy gut: 7 gut health hacks
Here are five easy ways to ensure you get a healthy gut. You'll notice the first three involve your diet, which seems obvious when you consider your gut is where your food goes. Processed foods are high in sugar, which can wreak havoc on your digestive system. Also, if you're eating an excess of processed foods, it's likely that you're not getting enough fruits and vegetables (which are packed with vitamins and minerals).
Gut health hacks don't stop at the food you eat though—keeping a check on your lifestyle and mental health makes the list too.
1. Avoid processed foods, sugar, and alcohol
The first step to better gut health is to avoid processed foods and sugar. You should also steer clear of alcohol, which can be hard on the liver. In addition to that, you need to avoid gluten and dairy (if you're sensitive). Artificial sweeteners are not good for your gut either. Finally, GMOs should be avoided because they have been linked with leaky gut syndrome.
2. Focus on foods that heal your gut
Your gut is home to good bacteria, which work to break down food and keep your immune system healthy. If you’re deficient in the good kind of bacteria, it can lead to a number of health problems—including chronic fatigue, bloating, gas and diarrhea.
In order to keep your gut healthy—and prevent these symptoms—you should focus on foods that are rich in fiber (bran cereal is a good example), prebiotics (legumes have lots), probiotics (yogurt) and antioxidants (berries).
3. Increase your exercise, but don't overdo it
Exercise is one of the best ways to improve your gut health, but it's important to not overdo it. Exercise helps us keep our weight in check and can help reduce inflammation in the body. If you start exercising too much, however, this can lead to other problems like dehydration and muscle soreness.
Exercise doesn't have to mean running marathons or hitting the gym every day—you can even fit in some exercise by simply walking more often. Take the stairs instead of riding an elevator; walk around your neighborhood instead of driving; park at a farther distance from work so that you have time for a stroll during your break; go for long walks with family or friends after dinner or on weekends. There are always ways we can get more movement into our lives.
4. Manage stress better
Stress can have a profound impact on your gut health. It can cause digestive problems, indigestion and constipation to name a few. Stress also affects the way in which you digest food, which can lead to many other problems.
Stress is thought to be behind many people's acid reflux symptoms too. When the body is stressed out it produces more cortisol—known as the stress hormone—which causes inflammation in your stomach lining. Inflammation of this kind disrupts normal digestion, causing acid reflux (or heartburn) as well as bloating and flatulence (gas).
5. Enjoy your morning coffee
The most important thing you can do to keep your gut healthy is to enjoy a cup of coffee. Coffee is loaded with antioxidants, which help protect the body from free radicals that cause damage and inflammation. Caffeine can also help prevent acid reflux. It's believed that caffeine relaxes the muscles in your esophagus and stomach, which helps prevent stomach acids from flowing back up into your throat.
6. Get enough sleep
Getting enough sleep is just as important for your gut health as it is for your overall health. Studies have shown that people who don't get enough sleep may be more likely to suffer from gastrointestinal disorders, like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). A lack of sleep can also make it harder for the body to fight off infections.
7. Take a gut health supplement
A healthy gut microbiome is dependent on a balanced, nutritious diet. However, it may be difficult to get all of the nutrients you need from food alone—supplements for gut health can help fill in these nutritional gaps.
But what supplements help repair the gut?
Although probiotics have been linked to a variety of health benefits, they are only one part of the puzzle when it comes to maintaining gut wellness.
Researchers have found an array of vitamins, minerals, and antioxidants that may help to support real gut health by healing a leaky gut. For example, zinc, amino acids, and curcumin have been found to strengthen your gut lining and reduce inflammation.
With the Heights Smart Supplement, you get the highest quality nutrients to boost your brain health and your gut health.
How can I improve my gut health fast?
To get a healthy gut quickly and easily, you can make some simple changes to your lifestyle. Such as these five easy gut health hacks. It really is as simple as cutting out processed foods and sugar, eating more foods that help heal your gut (turmeric, for example), and taking supplements that support the good bacteria in your stomach. And then there's stress management: the last thing you want is stress causing more problems for your gut.