Gut Health Experts Say These 7 Daily Habits Are Crucial for Good Digestive Health

It takes courage, and gastroenterologists share simple, everyday lifestyle choices to ensure optimal gut health.

A September 2022 survey by the American Gastroenterological Association found that nearly 40% of Americans avoid routine activities—like exercising, running errands, and spending time with loved ones—because of gut symptoms. uncomfortable.

How important is gut health? New research indicates that Parkinson’s disease may even start in the gut.

Additionally, oncologists have partly blamed the worrying increase in colon cancer cases among young people on lifestyle factors such as lack of exercise, Western diet and excessive sugar consumption.

Meanwhile, a March 2022 study from Clarkson University in New York discovered a possible link between gut health and a person’s personality.

Gut health hacks have become trendy among Gen Z and millennial social media users — but we listen to the doctors.

Read on to see what adjustments you can make to your routine to promote gut health.

Eat well

Experts agree that maintaining a healthy diet is the most important thing you can do to protect and promote gut health.

A balanced, nutrient-rich diet with minimally processed foods helps healthy bacterial flora flourish in the gut.

“The intestines contain billions of bacteria. There are good bacteria and there are not-so-good bacteria, and it’s really, really important to ensure that we have the right kinds of good bacteria that support gut health,” Dr. Harpreet Pall, pediatric gastroenterologist and chair of pediatrics at the Hackensack Meridian School. of Medicine recently told Time magazine.

Experts recommend diets emphasizing fruits, vegetables, fiber and whole grains while limiting the consumption of ultra-processed foods (UPF) and red meat.

As The Post previously reported, research has shown that in some cases, early-onset bowel cancer can be “initiated” by gut bacteria more prevalent in those whose diets are low in fiber and rich in sugar.

Keep moving

According to experts, the more you move, the better your bowel movements become. A 2021 study found that just 10 minutes of movement can help relieve bloating.

Recent studies show that light movement, such as walking, can trigger a nerve reflex that helps propel food and gas through the gut.

Walking also works the abdominal muscles, creating internal pressure on the colon which helps expel intestinal gas.

As Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone, explained to SELF earlier this year: “When you move, your gastrointestinal tract moves too. This helps trigger intestinal motility, or the movement of your intestines, which is essential for properly breaking down food.

Keep an eye on changes in your stools

Experts say the toilet bowl can be a sort of crystal ball, providing answers and information about overall health.

As The Post reported last summer, thin stools can be cause for concern.

Although fluctuations in stool texture and frequency are normal, blood in the stool, diarrhea that lasts for several days, stools that wake you up, and weight loss could be indicators of a host of gastrointestinal disorders. -intestinal, including celiac disease. and inflammatory bowel diseases.

If these symptoms appear and persist, consult a doctor.

Stay hydrated

Eight 8-ounce glasses of water a day have long been the gold standard for hydration, although some experts recommend drinking half your body weight in ounces of H20 each day.

Although hydration needs can vary based on body size, metabolism, diet, weather and activity levels, Dr. Rachel Schiesser, a gastroenterologist at Houston Methodist Hospital, says getting enough of it is crucial for gut health.

“Our systems are mostly water, and without enough water, people can’t digest well,” she told Time.

Cut out sweeteners

As The Post previously reported, six common artificial sweeteners — aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium-k — can be toxic to gut bacteria.

Artificial sweeteners have also been linked to weight gain, reducing the chances of getting pregnant during IVF, tripling the risk of fatal stroke and dementia, and increasing the risk of developing diabetes.

Experts say if you need a dose of sweetness, opt for natural choices like agave, honey, or maple syrup.

Give up alcohol

Excessive alcohol consumption can inhibit the production of digestive enzymes, making it more difficult for your body to break down, digest and absorb food, The Post reported last year. This inhibition leads to an imbalance in the gut biome and can cause gas and bloating.

When it comes to overall health, including the gut biome, many studies show that there is no safe amount of alcohol. If you still want to imbibe, experts recommend eating foods with alcohol to slow absorption and avoiding high-sugar mixes or artificial sweeteners.

Limit the use of NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen sodium can trigger inflammation of the stomach and intestinal tract if taken in excess.

About 15 percent of adults taking ibuprofen (Motrin, Advil) or other NSAIDs like aspirin, naproxen (Aleve), celecoxib (Celebrex), meloxicam (Mobic), and diclofenac (Voltaren) exceeded the maximum recommended daily dose for these drugs, The Post previously reported.

“The more they are used, the more likely a person is to have gastrointestinal side effects,” Dr. Benjamin Lebwohl, a gastroenterologist and professor of medicine and epidemiology at Columbia University Irving Medical Center, told Time. .