healthy gut

Signs of Unhealthy Gut and How to Improve Gut Health?

Abstract

It is said that the gut is the second brain of the body and if unhealthy then it might affect the entire system. The gastrointestinal tract basically starts from the mouth and it ends at the anus.  Its main job is to take and digest food after that absorbs the nutrients from it and remaining waste is removed from it.  A gut is said to be healthy when it’s functioning properly and the bowel movements are twice daily as well as easy to pass. The daily movement of the bowel should be free from symptoms like constipation, loose stool and diarrhea. Other signs of a healthy gut are free from hemorrhoids which are the rectal symptoms and also from bloating, as well as pain in the abdomen included in the abdominal symptoms. So, in this article we are to discuss some signs that your gut is unhealthy along with ways to improve it.

Introduction

Your gut contains trillions of bacteria along with viruses as well as yeast and they collectively are known as gut microbiota. When these microbes are balanced then the rest of the body is in harmony but imbalance can lead to other gut problems.

Here are some of the signs which indicate that your gut is unhealthy including

1. Fatigue

As proven by the studies published in the year 2017 by the journal Microbiome found that people who suffer chronic fatigue syndrome commonly have an imbalanced gut microbiome.  It is also proven by the researchers that people who suffer from fatigue are suffering from IBS.

2. Stomach Discomfort

If the stomach is most upset and they suffer from symptoms like diarrhea, gas, constipation, bloating and pain in abdomen. These symptoms are commonly considered to be the signs of irritable bowel syndrome which is one of the conditions of the large intestine. According to a review published by the journal F1000 Research in the year 2018 it is suggested that imbalance of  gut bacteria is known as dysbiosis which plays a major role in developing the IBS.

3. Craving for Food

Sometimes eating too much of sugar can cause an increase in the number of bad bacteria in the intestine. According to the studies published in August 2014 it is seen that changes in the diet or eating habit can lead to changes in the microbiome present in the gut.

4. Irritation of Skin

Researches have shown unhealthy skin is directly linked to unhealthy gut, this results in psoriasis, eczema and acne. According to the journal Frontiers in Microbiology published in the year July 2018 the gut microbiome influences the skin. It is done through the common immune mechanism and that prebiotics as well as probiotics might help in balancing the gut.

5. Autoimmune condition

According to the studies published in the year August 2018 by the Clinical and Experimental Immunology it suggested that particular type of gut bacteria known as Bacteroides fragilis is helpful in producing certain type of protein that are responsible for triggering the autoimmune condition like multiple sclerosis. Arthritis and ulcerative colitis.

6. Mood Issues

It is well known and documented that gut health is directly linked to the brain and the influence of gut might also affect the mood. According to the journal Clinics and Practice published in the year September 2017 it has been found that disturbance in gut and inflammation of the central nervous system can cause depression as well as anxiety.

7. Fluctuation in Weight

Losing or gaining weight without any changes in the diet is one of the signs that you have an unhealthy gut. Imbalance in the gut health can lead to impairment in the ability of the body to absorb the nutrients, storing fat and regulating blood sugar.  Weight loss can be caused due to intestinal bacterial overgrowth while weight gain is caused due to the resistance to insulin .

8. Food intolerance

It is caused when the body finds it difficult to digest certain types of food and it is found that this food intolerance is due to bacteria of poor quality present in the gut. This can cause difficulty in digesting and giving rise to symptoms like diarrhea, pain in abdomen, nausea and vomiting.

Healthy Ways to Improve Your Gut

There are a lot of things that can help in balancing the gut health and bring the body to balance state. Here are some of the ways including:-

1. Include Fermented food and Probiotics in the Diet

Both of them help in bringing back the gut microbiome to balance by supporting the gut and increasing the good bacteria. According to Rober Rountree the pioneer of functional medicine and an integrative physician explained that “ Probiotics are good cops and we are consuming them so that they can watch over the bad people”. One of the studies has also shown that including probiotics in the diet helps in supporting digestive health.  In addition to that you can also add fermented foods like yogurt, kimchi or kombucha in the diet that can help in increasing the good bacteria.

2. Clean up the Diet

One of the first things to do in order to balance gut heath is through diet as our eating habit is directly linked to gut. Including complex carbohydrates and fiber in the diet help in feeding the good bacteria, while processed food as well as sugar can lead to imbalanced gut health. In order to keep the gut healthy, it is important to avoid too much sugar and processed food instead including vegetables rich in fiber, lean proteins and healthy fats. Put more focus on including plenty of prebiotic like artichoke, asparagus and flaxseed. Also include prebiotics that can help in increasing the good bacteria.

3. Move Body Regularly

It is important to exercise regularly in order to maintain gut health and according to some studies it is shown that exercise is effective for the gut microbiome. Aerobic exercise is very effective in increasing the amount of bacteria contributing to good gut health. Any type of movement is very helpful in making the body physically fit and this leads to a more diverse microbiome. If you have a sedentary lifestyle then it is better to start with light exercise and do it once a week.

4. Maintain Stress Levels

Stress can disturb the entire system and is vulnerable to affecting gut health. Too much stress levels can result in lowering the immunity which contributes to imbalanced gut health.  Stress can be of any type including physical, environmental and emotional. It is possible to get rid of stress by doing yoga or meditation, this will naturally improve the gut health.

5. Get Enough Sleep

Not getting enough sleep can have a serious impact on gut health so it is important to get enough sleep. Try prioritizing sleep for at least 7 to 8 hours without any interruption which will help in maintaining the health of the gut.

Conclusion

One of the important things to have a good lifestyle without any other health disorder is to maintain good gut health. If you have noticed that when you don’t have a fresh start with a good bowel movement then the whole day goes bad. So, it is very important to do it which can easily be done through the steps as mentioned above.

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