8 Easy Ways to Improve Gut Health for Long-Term Wellness
Did you know that your gut is often called your "second brain"? The trillions of bacteria in your gut play a crucial role in your overall health and wellness, including helping to support your digestion, immune system, and even your moods.
Hormonal fluctuations can alter your gut bacteria and can further exasperate symptoms you’re already experiencing during perimenopause. The good news is, you can start improving your gut health in as little as 3 days by eating healthy foods, and there are so many other ways you can support a thriving gut microbiome too!
Let’s explore why the bacteria in your gut are so important, how gut health changes as you age, and 6 natural ways you can improve gut health now for long-term wellness.
What is the gut microbiome?
All those gut bacteria, plus other microorganisms in the body, make up your unique microbiome. What's important to know is the more diverse and healthy your microbiome is, the better your physical and psychological functioning will be overall. There are factors you can't control, such as age, environment, and prior use of antibiotics that influence your microbiome diversity. But you can positively influence the health and diversity of your microbiome through the foods you eat! We've got more on that below.
Of course, this means you can also damage gut bacteria (and reduce microbiome diversity) through your diet and lifestyle as well. Things like dehydration, poor sleep habits, inactivity, chronic stress, heavy alcohol consumption, and high-sugar or processed fat diets can all damage our gut bacteria. This can lead to poor gut health and even reduce immune function, increase the risk of diabetes, and increase the risk of depression.
How your gut health changes as you age
As you age, your digestive system slows down as it becomes less efficient, and changes to your diet and lifestyle can increase symptoms like bloating and constipation which you may already be experiencing with hormone fluctuations or during perimenopause. Around age 40, the diversity in our gut bacteria plateaus but the bacteria we do have continues becoming more unique over time. So how does this impact our health and wellness in the long term?
Well, research has found that when it comes to your gut microbiome, people with more unique gut bacteria tend to age healthier and have a longer life expectancy than those with less diverse microbiomes.
You can support healthy aging throughout life by regularly eating a diet filled with fruits and vegetables, as the nutrients in plant-based foods have been found to help decrease harmful gut bacteria strains, while also increasing levels of good bacteria in the gut.
8 ways to improve gut health naturally for long-term wellness
Research shows that by eating healthier you can improve your gut bacteria in as little as 3 days -- but the key to a healthy microbiome is eating a balanced diet and living a healthy lifestyle consistently. So if you're ready to start improving your gut health, here are some easy ways to start boosting your gut microbiome with good bacteria…
Add some avocados to your diet. A new study published in The Journal of Nutrition found eating just one Hass avocado increased the diversity in gut bacteria. They have 250 calories and 23 grams of fat but are rich in monounsaturated fatty acids which are thought to lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Need some recipe ideas? We have loads of recipes in the MBODY app that feature this humble fruit in a variety of fun ways! Check out our healthy lemon avocado dessert with brain-boosting goodness for a sneak peek at how versatile this fruit really is — trust us, you’re in for a treat!
Get your body moving body every day. Exercise has been shown to support the growth of good gut bacteria, along with all the other amazing benefits it offers! Research isn’t exactly clear why yet, but they believe it may be due to exercise helping to reduce levels of stress hormones that impact gut bacteria. A 2018 study published in the journal Medicine and Science in Sports and Exercise found an increase in bacteria that support metabolism, reduce inflammation, and regulate blood sugar after 6 weeks of an exercise program. These levels did fall after exercise stopped though, so by staying active on a regular basis you’ll help keep your microbiome active too!
Focus on getting good sleep. Your gut follows a circadian rhythm just like the rest of your body, so when you disrupt your sleep cycle, your eating cycles can also change and impact your microbiome. Sleep deprivation, even just partial, has also been shown to alter your gut bacteria and may even reduce cognitive functioning. Aim to get at least 7 to 8 hours of sleep each night so you and your gut can be happy tomorrow!
Go have a glass of water! We know you may be sick of hearing the 'drink more water' mantra, but hydration benefits all areas of health and wellness, and gut health is no exception. Water intake plays a critical role in maintaining the mucosal lining of the intestines, and this is important in helping protect gut bacteria even in times of stress. Drinking 8 or more glasses of water a day is one of the easiest things you can support good gut health.
Avoid fad diets and extreme dieting. As you get older, only do ovarian reserves decrease but energy and activity levels also naturally decline, which can cause you to actually feel more hungry. It’s normal to eat more when you’re hungry, which and this could translate to unwanted weight gain. However, repeated states of a negative energy balance that can more easily happen with restricted eating actually tend to increase your hunger hormone, ghrelin, leaving you feeling even hungrier than before.
Practice mindful eating. The Department of Agriculture estimates only around 5% of Americans consume the recommended amount of fiber every day. So when you’re about to eat something, it’s helpful to acknowledge how that food is going to benefit your body to reap the most benefits. Probiotic foods, or fermented foods (yogurt, kefir, tempeh, kimchi, and sauerkraut) can help introduce strains of good bacteria into the gut. Prebiotic foods, or ones that have indigestible fiber (such as artichokes, asparagus, oats, flaxseeds, and apples), boost your current gut bacteria by providing them with a variety of foods to munch on, rather than introducing new strains.
Add a probiotic supplement to your routine. Life can get hectic and a probiotic supplement can help ensure you’re getting the healthy good bacteria your gut needs regularly if your diet ends up lacking in natural probiotic foods. A review of studies in 2020 found that probiotics help improve overall mood and alleviate symptoms of anxiety and depression. Additionally, the study found that probiotics might help regulate the gut-brain axis, which is how the gut and central nervous system communicate and plays a key role in supporting our mental health.
Take 5 minutes for yourself daily. Stress can disrupt the balance of good bacteria in your gut, leading to inflammation and digestive issues like bloating and constipation. This may be easier said than done, but finding ways to manage your stress is crucial for both your gut health and overall wellness. Try dedicating 5 minutes a day to something that helps you feel less stressed, such as meditation, yoga, or deep breathing exercises. Trust us, it’s worth the try.
Remember, taking care of yourself during pregnancy and motherhood isn't selfish - it's essential. By loving your gut and supporting both your gut health and stress levels, you can feel your best and enjoy this special time in your life to the fullest.
What questions do you have about gut health and aging well? Let us know in the comments below!
Find out more about how your diet can help you and your hormones stay happy and healthy by following us on Instagram @mbody.official and by downloading the MBODY app today — available for download on the App Store and Google Play Store.
