A new year is an ideal time to revisit your health goals – and gut health is a good addition to that list. Improving gut health can enhance the way your digestive system functions, help sharpen your thinking, reduce stress and restore your body during sleep.
The Marvelous Gut Microbiome
Your gut is a master system that comprises your digestive organs from mouth to rectum. Within it, 400 trillion beneficial bacteria, viruses and fungi form a community called the gut microbiome. These microbes protect us against germs, break down food to release energy and produce vitamins. The gut microbiome also breaks down toxins in your body, helps create blood vessels and replaces old, damaged cells with new ones.
“Even when we sleep, the gut keeps chugging along, separating food into small nutrients, absorbing these into the body and preparing waste for elimination,” says Amy Tilara, MD, CentraState’s co-director of Advanced Gastroenterology.
Researchers are also exploring how the gut influences the brain through the enteric nervous system, a “mini brain” in the gut, which manages digestion. This network of neurons and neurotransmitters communicates with the brain, can help regulate your mood and may even play a role in depression and neurological disorders.
Nurturing the Gut Microbiome
Dr. Tilara notes that we are all born with a microbiome that’s a “clean slate,” and we need to keep supporting it with the following lifestyle choices.
- GET GOOD SLEEP: Get at least seven hours of sleep to allow your gut to rejuvenate. Lack of sleep can cause a drop in beneficial microbes and impact your nervous system.
- STAY HYDRATED: Keep water nearby to help you produce saliva, stave off thirst and avoid constipation.
- FOCUS ON FOODS: Eat whole foods, avoid processed foods and consider adding fermented foods such as plain Greek yogurt, kimchi, kefir and sauerkraut.
- MOVE YOUR MUSCLES: Exercise can aid digestion, lower stress and keep your bowel movements regular.
- TAKE ANTIBIOTICS ONLY AS PRESCRIBED: Improper use can reduce beneficial microbiome bacteria and allow “bad” bacteria to flourish.
- CHECK IN FIRST: Don’t take probiotics or other supplements without consulting your physician.
When to Call the Doctor
Everyone experiences an upset stomach or constipation from time to time, but Dr. Tilara advises talking with your doctor if you notice that these symptoms last more than a few days:
- Abdominal pain and/or bloating
- Diarrhea or loose stool
- Constipation
- Nausea and vomiting
If you notice blood in your stool, check with your doctor sooner to see if you should schedule an appointment.
GASTROENTEROLOGY SERVICES AT CENTRASTATE
Learn more about gastroenterology services at CentraState.
