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7 signs of an unhealthy gut, 7 solutions to improve it

Many facets of modern life, such as high stress, lack of sleep, eating processed and high-sugar foods, and taking antibiotics, can damage our gut microbiome. This, in turn, can affect other aspects of our health, such as: B. brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients and even the development of cancer.

An unhealthy gut can manifest itself in many ways. Here are 7 of the most common signs

1. Stomach upset

Stomach symptoms such as bloating, bloating, constipation, diarrhea and heartburn can be signs of a diseased gut. A balanced gut will have less difficulty processing food and eliminating waste.

2. A high-sugar diet

A diet high in processed foods and added sugars can decrease the amount of good bacteria in your gut. This imbalance can lead to increased sugar cravings, which can further damage your gut. High amounts of refined sugar, including high fructose corn syrup, have been linked to increased inflammation in the body. Inflammation can be the precursor to a number of diseases and even cancer.

3. Unintended weight changes

Gaining or losing weight without changing your diet or exercise habits can be a sign of poor gut health. An imbalanced gut can affect your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss can be caused by an overgrowth of bacteria in the small intestine, while weight gain can be due to insulin resistance or the urge to overeat due to a drop in blood sugar.

4. Trouble sleeping or constant tiredness

An unhealthy gut can contribute to sleep disorders such as insomnia or poor sleep, leading to chronic fatigue. Most of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. Gut damage can therefore affect your ability to sleep well. Certain sleep disorders have also been linked to a risk of fibromyalgia.

5. Skin irritation

Skin conditions like eczema can be linked to a damaged gut. Inflammation of the gut caused by a poor diet or food allergies can lead to increased “leaking” of certain proteins from the body, which in turn can irritate the skin and lead to conditions like eczema.

6. Autoimmune diseases

Medical researchers are constantly finding new evidence of the effects of the gut on the immune system. It is believed that an unhealthy gut can increase systemic inflammation and impair the proper functioning of the immune system. This can lead to autoimmune diseases, where the body attacks itself rather than harmful invaders.

7. Food intolerances

Food sensitivities are the result of difficulty digesting certain foods (this is different from a food allergy, which is caused by an immune system response to certain foods). It is believed that food intolerances may be due to low-grade bacteria in the gut. This can lead to difficulty digesting trigger foods and uncomfortable symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea. There is some evidence that food allergies may also be linked to gut health.

7 things you can do for your gut health

1. Lower your stress levels

High and chronic stress takes a toll on the entire body, including the intestines. Ways to reduce stress include meditation, walking, massage, spending time with friends or family, spreading essential oils, reducing caffeine intake, laughter, yoga, or having a pet around.

2. Get enough sleep

Inadequate or poor quality sleep can have serious effects on your gut health, which in turn can contribute to other sleep problems. As a priority, try to get at least 7-8 hours of uninterrupted sleep per night.

3. Eat slowly

Chewing well and eating slower can promote full digestion and nutrient absorption. It can help you reduce digestive discomfort and maintain a healthy gut.

4. Stay hydrated

Drinking plenty of water has been shown to have a positive effect on the gut lining and the balance of good bacteria in the gut. Staying hydrated is an easy way to support gut health.

5. Take a prebiotic or probiotic

Adding a prebiotic or probiotic supplement to your diet can be a great way to improve your gut health. Prebiotics are “food” to support the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. Not all probiotic supplements are of high quality or actually beneficial. It’s best to consult your doctor when choosing a probiotic or prebiotic supplement for the best results for your health.

6. Check for food intolerances

If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rash, nausea, fatigue, and acid reflux, you may have a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you can identify a food or foods that are contributing to your symptoms, you can see a positive change in your digestive health by changing your eating habits.

7. Change your diet

Reducing the amount of processed foods high in sugar and fat that you eat can contribute to better gut health. Eating a diet high in plant foods and lean proteins can also have a positive impact on your gut. A high-fiber diet has been shown to make a major contribution to the health of the gut microbiome.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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