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I know, you read the title and probably think I’m going to talk about how to get a snatched waist and abs! Sorry to disappoint, but I’m talking about my digestive health and the steps I’m taking to improve it. People feel squeamish talking about their digestive problems and bowel movements because of outdated norms but it’s about time we changed that. At least 60-70 million Americans suffer from gastrointestinal diseases but are reluctant to even mention it to their doctor. Instead, most of them just hope that their digestive issues will simply go away at some point. The problem is so serious that a couple of years ago, the American Gastroenterological Association (AGA) launched an awareness campaign called “Trust Your Gut” to encourage people to discuss their digestive symptoms with their doctor. I’ve started to take gut health seriously and I thought I would share the changes I’m making to better my gut.
Healing My Gut
I think that the scariest part is that your gut can be damaged and you wouldn’t even know because you only have a few mild symptoms. As long as you don’t address the issue, it will keep getting worse and can even develop into a chronic gastrointestinal disease. There are so many ways in which our modern life damages the gut – from a diet low in fiber and high in sugar and saturated fats to higher stress levels and reduced sleep. Oh, and let’s not forget that we spend most days parked in front of a screen for hours, which means little to no physical activity throughout the day. The first step that I’ve taken to heal my gut is my daily dietary supplement which helps to heal damaged intestinal tissue. I’ve already noticed that I have less bloating and gas even after a heavy meal, which has never happened before.
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Having Probiotics Every Single Day
Most people think that probiotics are just the latest dietary fad but that’s far from true. There’s a reason why probiotics started trending and that’s because researchers found out just how much they impact our gut health and overall health. All of us have a gut microbiome – trillions of bacteria and fungi that live in our gastrointestinal tract. Probiotics are healthy gut bacteria and when you consume them, they prevent the growth of bad bacteria. There are two ways to get your daily probiotics – eat foods like yogurt, kefir, sauerkraut, and kimchi or take a probiotic supplement. I find that it’s easier to just pop a probiotic supplement each morning along with my other vitamins – yes, I’m part of the multivitamin generation!
Cutting out processed and ultra-processed foods
I have cut out all ultra-processed foods like packaged snacks, pastries, ice cream, instant foods, and sodas. The reason that ultra-processed foods are so bad for your gut is because they change your gut microbiome. Studies on the effects of ultra-processed foods reveal that their impact on the gut can alter the brain and increase the risk of depression and anxiety. I’ve also started to eat more whole foods instead of processed foods – I’m not yet at zero processed foods, but that’s my ultimate goal. You don’t have to aim for zero processed foods; instead, aim for whatever works for you. Processed foods are very addictive so I found that the easiest way is to start with just one or two swaps at a time. Whenever I crave my “comfort foods” aka processed food, I just treat myself to some of my favorite fruits and nuts instead.
Drinking more water
When we think about gut health, we automatically think about food but water also plays a role in maintaining a healthy gut microbiome. While water itself does not directly influence the composition of the gut microbiome, it supports the overall functioning of the digestive system. A well-hydrated body provides optimal conditions for the growth and activity of beneficial bacteria in the gut. Integrating a poop tracker app into your wellness routine can offer insightful data, helping you understand the impact of hydration on your gut health over time.
People say that the weather in Orlando is divided into 2 seasons: hot and hotter! The higher temperature means that we need to drink more water to stay hydrated. If you are used to drinking sodas instead of water, it would be better to swap that with a sports drink that has no artificial sweeteners, flavors, or dyes.
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Exercising Daily
There are many reasons why you should work out and surprisingly, good gut health is one of them. Researchers have found that exercise modifies the gut microbiome by increasing the number of healthy gut bacteria. Workouts are hard, but you know what’s even harder – getting started! All of us find it difficult to fight that inertia and get moving. It’s okay, don’t beat yourself up about it; instead, find what works for you. I know it’s cliché but I’ve been using inspirational quotes to help me get moving every day. Some of my favorites include, “Your body won’t go where your mind doesn’t push it” and “Before every run is a race between your mind and an excuse. Win it”.
Several other things such as stress, lack of sleep, smoking, and drinking also impact gut health. I had already taken steps to reduce my stress and improve my sleep patterns which is why I did not include them in my list. However, if these are problem areas for you, then you need to make a plan to address them. I do not recommend an “all or nothing” approach because if you slip up at any point, you will be so disheartened, that you will give up altogether. Instead, make just one or two small changes to your lifestyle and once you are used to them, you can make a few more. This slow and steady approach will give you a chance to adjust to the changes so that they become a part of your daily routine and lifestyle. It might not give you the quick and almost magical results that you long for but your efforts will be rewarded.
After making these changes to improve my gut health, I sleep better every night and I wake up feeling refreshed and energetic. I also stay off my phone for the first hour after I wake up – I came across this one among several other tips to feel better in the morning and it has worked wonders. After all, as Lemony Snicket says “Morning is an important time of day, how you spend your morning can often tell you what kind of day you are going to have.”
