The Impact of Gut Health on Your Overall Well-being

I bet you’ve heard that good health starts in the gut. 

If only your gut could talk, it would probably yell at you to cut back on junk foods and change your lifestyle habits. Did you know that mere looking at someone you can tell that the state of their gut is poor?

Did you also know that what happens in your gut directly affects your health? And the state of your gut is linked to so many diseases?

Great!

Now you know.

You probably also know that the acid in your stomach is strong enough to burn your skin raw? However, miraculously it does not burn the inside of your stomach. This is because the stomach has a thick mucus lining that protects it.

Interesting!

It appears you don’t know the importance of your gut also known as “The Second Brain”.

Then let me fill you in with some facts.

The gut starts from the mouth and finishes at the end of the large intestine. It includes the esophagus, the stomach, the small intestine, the colon or large intestine, the pancreas, the liver, and the gall bladder.

It's about a 9-meter-long organ with almost a thousand folds. That means when laid out, it would cover a really large space of area. As I also mentioned earlier, it acts like a second brain. This is the reason why your stomach feels like it's tingling when you're nervous or full of anxiety.

Quick tip!

If you’ve eaten too much and want to digest it as quickly as possible, lie on your left side. Your stomach is asymmetrical and empties more easily on that side.

What to do to have a healthy gut.

Well, since we can’t remove our intestines to have it cleaned out and put back in again, we'll just have to learn how to take care of it inside out. The good news is, that your gut also has its own cleaning system. An hour after eating, the clean-up starts with a powerful wave moving through the tubes. This pattern of movement is thought to move along any undigested food.

There are so many advantages to having a healthy gut. Some of the benefits include:

• Clear skin
• Stronger Immune System
• Healthy Weight
• Your Digestive System Might Play a Role in Arthritis.

So yes! Your gut is a big deal!

Signs of a healthy gut

You’re definitely doing something right when you experience all or some of the following signs. It means you should keep up the good work and improve where you can.

• Regular Bowel Movement
• You Are Not Bloated
• Your stool is Healthy
• No Discomfort during Bowel Movement

 Signs of an unhealthy gut

These are numerous and while some might just be minor discomfort, having 3 or more of these symptoms would mean having a proper health check.

• Digestive issues such as bloating, gas, constipation or diarrhea
• A diet high in processed foods
• Weight management issues
• Food intolerances
• Moodiness, anxiety or depression
• Skin problems and irritations such as eczema, acne, dermatitis 
• You have an upset stomach
• You have trouble sleeping in general
• You have extreme food cravings, especially sugar
• Moodiness, Irritability and Trouble with Concentration
• Fatigue or Insomnia

Wow…

I'm dizzy just from reading all that side effects. Now you see the reasons why you really need to pay attention to your gut?

How to fix them

Now that we have established that maintaining a healthy gut is essential for overall well-being. Here are some tips to help you take care of your gut health the right way.

Nutrition plays an important role in achieving a healthy gut.

Eat a Diverse Diet:

Eat Fiber-rich Foods: Include plenty of fruits, vegetables, whole grains, and legumes in your diet. Fiber promotes the growth of beneficial bacteria in the gut. It makes up roughly 70% of your immune system and contains 1.5kg to 2kg of bacteria.

Try something new. It could be a fruit or vegetable you’ve never tasted before. And by all means, avoid processed or refined products.

Probiotic-rich Foods: Incorporate fermented foods like yogurt, pap, locust beans, nunu, garri and palm wine. These foods (that are mostly fermented in the process) contain live beneficial bacteria that support gut health.

Prebiotics: Consume foods rich in prebiotics, such as garlic, onions, cabbage, asparagus, and bananas. Prebiotics nourish the beneficial bacteria in the gut.

Other gut-cleansing foods to include in your diet are Broccoli, Spinach, Sprouts, Flaxseed, Lemon water, Ginger, Turmeric tea, and Beets.

Super herbs and spices to help with the cause also include ginger, turmeric, cinnamon, bay leaves, cloves, oregano, and so many other natural herbs and spices. Basically, natural ingredients are the best for your overall health.

Still on the topic, drinking healthy drinks like warm ginger tea just before or during a big meal may improve digestive health and prevent heartburn, stomachache and indigestion. Other teas you could incorporate include Lemongrass Tea, Peppermint Tea, Fennel Tea, Coffee and Water.

Hydration

Drink an adequate amount of water throughout the day. Hydration is important for the mucosal lining of the intestines and supports the balance of good bacteria.

Limit Artificial Sweeteners and Additives

Some artificial sweeteners and food additives may negatively impact gut bacteria. Try to minimize your intake of processed foods and artificial additives. In the same vein be mindful of foods you’re allergic to.

Manage Stress

Chronic stress can affect the balance of gut bacteria. Practice stress-reducing techniques such as meditation, yoga, deep breathing, or regular exercise.

Adequate Sleep

Aim for 7-9 hours of quality sleep per night. Lately, I find that sleeping around 9pm helps me to wake up more relaxed and refreshed than if I sleep between 10-11pm. Also, the general feeling of tiredness associated with waking up in the morning is minimal. Lack of sleep can disrupt the balance of gut bacteria and contribute to various health issues.

Regular Exercise

Engaging in regular physical activity has always been a must for me. As someone who grew up active in sports, it has helped me in more ways than I can count. I urge my children to join me especially when I’m not feeling up to it because as you grow older, you need to keep your body active. Exercise has also been shown to positively influence the diversity and abundance of gut bacteria.

Limit Antibiotic Use

Use antibiotics judiciously and only when prescribed by a healthcare professional. Antibiotics can disrupt the balance of gut bacteria. This is why you become resistant to some antibiotics after frequent usage.

Stay alert

Keep yourself informed about your gut health. If you experience persistent digestive issues, consider consulting a healthcare professional or taking supplements.

Supplements like probiotics, collagen, omega-3 fatty acids, and l-glutamine can all help you heal and seal your gut (but you may not need them all at once).

Take note

The biggest way to tell if your gut is healing is when your energy and vitality have returned. This could also mean an improved mood and mental clarity. Another effect could mean you've returned to your ideal weight, and you feel like your best self. It's important to remember that, as with most health concerns, gut health is on a spectrum.

Last word

Remember that everyone's body is different, so it's essential to pay attention to how your body responds to different foods and lifestyle changes. If you have specific health concerns, it's always a good idea to consult with a healthcare professional for personalized advice.

Until then take care of yourself.