We all desire to have a healthy mind and body. But did you know your gut microbiota plays an important role with how the gut, brain, and immune systems are interconnected? The good bacteria in our gut helps self-regulate the immune system to survive in all the conditions (a). Further, the gut is connected to the brain through the gut-brain axis that involves the central nervous system and the enteric nervous system (b).
Signs of an unhealthy gut
You may start getting distress calls from your body and brain if your gut is not healthy. The common signs of an unhealthy gut include:
- Chronic fatigue
- Upset stomach (Diarrhea, gas, bloating, and constipation)
- Skin irritation
- Mood disorders and lack of concentration
- Food intolerances
- Sleep disturbances
- Autoimmune condition
- Weight gain and weight loss
- Increased sugar cravings
Also, individuals may face motor neuron disease, Huntington's, Parkinson's, Alzheimer's, multiple sclerosis, and other neurological and psychiatric disorders when their gut bacteria become imbalanced (c).
Top 5 Ways to Keep Your Gut Healthy
As an unhealthy gut (also called gut dysbiosis) disturbs your body's harmony, you have to take action to maintain a healthy microbiome. You can do that by following these simple yet effective ways to support the natural cleansing and rejuvenation of your body.
Consume probiotic supplements
Studies suggest that probiotics can improve the GI tract and immune system, and be used for restoring the healthy composition and functioning of the gut bacteria (d, e). It is noted that bifidobacterium breve and lactobacillus acidophilus probiotics help remove toxins from the body (f). Moreover, essential oils such as palmarosa, lemon, eucalyptus, pink grapefruit, and cinnamon leaf oil are also effective in the natural cleansing of the body (g).
Eat a well-balanced diet
A study suggests that having a good diet helps the gut microbiome, which further has a beneficial impact on overall well-being (h). The body needs to consume both micronutrients (such as vitamins and minerals needed for growth and energy production), and macronutrients (such as carbohydrates, fat, and protein that are essential to maintain the body's structure and systems) as they influence the diversity of the intestinal bacteria. Fermented foods such as Kimchi, Sauerkraut, and Kefir, help in increasing the Lactobacillus and Bifidobacterium bacteria that have many health benefits (i). Foods rich in prebiotics such as asparagus, garlic, onions, oats, support immune health and natural cleansing system (j).
Detoxification can be complicated if the body is dehydrated. The adequate daily intake for water is about 11 cups for women and about 16 cups for men; however, this can be adjusted according to level of activity (k).
A study states that exercise helps maintain the balance of microflora, rebalances gut dysbiosis, and in return, improves overall health (l). It is recommended that people must do at least 150 to 300 minutes a week of moderate exercise or 75 to 150 minutes a week of high-intensity exercise (m).
Get enough sleep
Sleep deprivation is associated with poor health outcomes, especially within the gastrointestinal tract (n). That is why the quality of sleep each night is essential to support both health and the natural cleansing process. It is suggested to sleep 7 to 9 hours every day to promote good physical health and to allow your brain to recharge itself (o, p).
Taking care of your gut health is essential, as it influences your brain and immune system. By following these effective ways, you will not only be able to promote your overall health, but you will also be able to easily clean your body from toxins.