These easy lifestyle changes could improve the health of your guts.
You’re not alone if your digestive tract is finicky: As of right now, the National Institute of Diabetes and Digestive and Kidney Diseases estimates that between 60 and 70 million people are suffering from gastrointestinal illnesses (NIDDK). what is good news? Some of that suffering is preventable and can be lessened by making straightforward lifestyle adjustments.
You probably have a few habits that are contributing to or making your symptoms worse, and by quitting them, you’ll probably start to feel better. To start prioritising your gut health, understand which six things your body wishes you’d stop doing in the following paragraphs.
Eating fried or processed meals on a regular basis
The first thing to consider if you have digestive problems is your food. Irritable bowel syndrome and other digestive issues can occur more frequently in those who consume fried and highly processed foods. According to Zeeshan Afzal, MD, a medical officer with Welzo, eating too much processed or fried food might damage your digestive health by causing inflammation and irritation of the stomach lining. He adds that these foods are frequently heavy in unhealthy fats, salt, and other additives that can be difficult for the digestive system.
In general, it’s recommended to follow a diet that is primarily plant-based and rich in a variety of fresh, complete foods. But, according to researchers from Johns Hopkins Medicine, “even certain healthful foods can generate stomach discomfort, including beans and cruciferous vegetables like broccoli and Brussels sprouts, as well as nutritional and weight-reduction supplements.”
Not getting enough liquids
Your digestive system also depends on you drinking enough water. Afzal says that “water is crucial for maintaining the digestive system running properly,” adding that “constipation can create discomfort and ruin your digestive health over time” if not treated.
Men should strive to drink around 15.5 cups (3.7 litres) of fluids each day, while women should aim to drink about 11.5 cups (2.7 litres), according to The U.S. National Academies of Sciences, Engineering, and Medicine (via the Mayo Clinic). You may receive around 20% of the water you need each day from food, but the remaining 80% must come from liquids.
Using Antibiotics Excessively
The United States writes 47 million unneeded prescriptions for antibiotics each year, according to the Centers for Disease Control and Prevention (CDC). According to Afzal, this can not only raise the possibility of antibiotic resistance but also lead to digestive issues.
According to him, using antibiotics excessively can damage your stomach by upsetting the normal balance of bacteria in your gut. “Numerous digestive problems, including diarrhoea, bloating, and pain in the abdomen, may result from this. It’s crucial to only use antibiotics when absolutely required and to adhere to your doctor’s recommendations.”
Regularly taking painkillers
Another type of drug that, when taken in excess, might affect your digestive system is painkillers. According to Afzal, using painkillers excessively, particularly non-steroidal anti-inflammatory medicines (NSAIDs) like ibuprofen, might damage your stomach by inflaming and irritating the stomach lining. This may result in digestive problems like stomach ulcers.
Using low-dose aspirin on a regular basis can have effects that are comparable to those of NSAIDs, says Michael Roizen, MD, chief wellness officer emeritus at the Cleveland Clinic and author of The Great Age Reboot: Breaking the Longevity Code for a Younger Future. He tells Best Living that the 30 million individuals who take baby aspirin for aches, pains, or healthy heart function are probably unaware that doing so compromises their gut lining and makes it easier for poisons to be absorbed. “Research has indicated that eating bovine (cow) colostrum (2000 mg) and drinking lots of water throughout the day can help to strengthen the gut lining and general gut health.”
Not exercising enough
Your whole health, and especially the health of your stomach, depend on being physically active. Afzal asserts that’s the case as “Constipation and other digestive problems might result from inactivity, which is bad for your digestive health. Constipation can be avoided with regular exercise since it keeps the digestive system working properly.”
Aim for at least 150 minutes a week of moderate-intensity exercise and two sessions of strength training to reap the benefits of exercise on your health. In addition to enhancing gut health, the CDC notes that physical activity “may boost brain health, assist manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your capacity to conduct everyday activities.”
Sources referenced in this article
- Source: https://www.niddk.nih.gov/health-information/health-statistics/digestive-diseases
- Source: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- Source: https://www.cdc.gov/media/releases/2016/p0503-unnecessary-prescriptions.html
- Source: https://www.cdc.gov/physicalactivity/basics/adults/index.html
- Source: https://www.cdc.gov/physicalactivity/basics/pa-health/index.html