Welcome to Nature’z Fizz blog, where we prioritize educating our readers about the significance of gut health. Let’s first understand gut a bit more. Our complete gastrointestinal tract, starting from the mouth to the anus, all constitute the Gut. Our gut is the house for over 100 trillion microbes which influence our metabolism, nutrition and immune function, it is called gut microbiome, commonly called as good microbes or good bugs. Our gut microbiome plays a crucial role in our overall well-being, impacting not only our digestive system but also our immune system, mental health, and more. Many factors like our food choices, sleep schedule and stress levels affect the health of our gut. In this article, we will explore common signs of an unhealthy gut and provide actionable tips to restore and maintain a healthy gut microbiome.
Symptom #1: Digestive Issues
One of the clearest indications of an unhealthy gut is recurring digestive problems. Symptoms can include chronic constipation, diarrhea, bloating, heartburn, or frequent stomachaches. These issues suggest an imbalance between the “good” and “bad” bacteria residing in your gastrointestinal tract. Lack of good bugs in the gut can also lead to slower digestion and poor absorption of nutrients.
Symptom #2: Weakened Immunity
It has been scientifically proven that nearly 70% of our body’s immunity lies in the gut, which means that a healthy gut is crucial for a strong immune system. An unhealthy gut can lead to weakened immunity, making us more susceptible to bacterial and viral infections. Frequent illness, infections, or prolonged recovery times may indicate a compromised immune system linked to an imbalanced gut microbiome.
Symptom #3: Food Intolerances
Developing sudden or unexplained intolerances to certain foods (most common being lactose intolerance) can be correlated with an unhealthy gut. When the gut microflora is imbalanced, known as dysbiosis, it can become difficult to digest certain foods, which can trigger an immune reaction. The immune response leads to inflammation and symptoms like diarrhea, bloating, nausea, constipation, abdominal pain, or skin issues.
Symptom #4: Mood Disorders
Certain hormones are responsible for making us feel happy and regulate our mood- “The Happy Hormones”. The gut microflora is responsible for producing around 90% of body’s serotonin and 50% of dopamine, neurotransmitters that
regulate mood. A lack of happy hormones caused by an unhealthy gut can lead to mood swings and depression. A growing body of evidence links an unhealthy gut to mental health disorders such as anxiety, depression, or chronic fatigue.
Symptom #5: Skin Problems
The skin is often referred to as the third lung due to its ability to absorb toxins from the environment. An unhealthy gut can cause skin problems like acne, rosacea, and eczema, amongst others, by disrupting the skin’s natural barrier function. When the gut is imbalanced, it can cause inflammation which triggers an immune response, leading to skin inflammation. Poor gut health can also cause leaky gut syndrome, where the intestinal lining becomes permeable and allows toxins to flow into the bloodstream, leading to skin inflammation.
Symptom #6: Weight Changes
An unhealthy gut may contribute to weight fluctuations (weight gain or loss), making it difficult to achieve and maintain a healthy weight. This is often caused by an imbalance of gut bacteria, which can lead to a slower metabolism, increased appetite, and decreased absorption of nutrients. Additionally, inflammation caused by poor gut health can lead to insulin resistance, causing the body to store fat instead of burning it for energy. Slow metabolism combined with fat storage can lead to weight gain. While poor absorption of nutrients even though one may be eating enough, insulin resistance, metabolic dysfunction and malnutrition can all lead to unintentional weight loss. A healthy gut can help regulate metabolism and aid with weight management.
Tips To Restore Healthy Gut
The gut is a complex system that thrives on a balanced microbiome and optimal functioning. An unbalanced gut needs healing which requires a combination of dietary and lifestyle changes. Here are some tips to restore a healthy gut.
- Incorporate more fiber into your diet from whole food sources such as fruits, vegetables, and whole grains.
- Limit processed foods and added sugars which can negatively impact the
balance of good and bad gut bacteria. - Regulate the consumption of alcohol and caffeine.
- Stay hydrated throughout the day by drinking plenty of water.
- Reduce stress through yoga, meditation, or regular exercise as stress can disrupt gut function.
- Prioritize getting adequate sleep as lack of sleep can also impact digestion and gut health.
- To restore the healthy microbes in your gut, introduce fermented foods like kefir, sauerkraut, and kimchi to your diet which are full of natural probiotics.
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