5 Tips to Help You Restore and Maintain Your Gut Health

Print Friendly or Save Article as PDF

gut-feelings-full221st June 2016

By Dr. Edward Group

Guest Writer for Wake Up World

Bacteria in your gut might sound like a bad thing but, actually, your gut uses bacteria to process food into energy.[1]We call these helpful bacteria probiotics. Most people have heard the term in yogurt ads, but that’s about it. What are probiotics and what do they mean to your body?

It all starts in your gut, the system in your body responsible for digestion. Proper digestion is essential to your health and probiotics are essential to your gut. When bacteria are out of balance, it can cause problems such as:

– Gas?[2]

– Bloating?[3]

– Diarrhea?[4]

– Constipation[5]

– Abdominal pain and cramping?[6]

– Autoimmune diseases such as fibromyalgia, chronic fatigue syndrome, and diabetes[7]

– Neuromuscular diseases[8]

– B12 deficiency[9]

If any of these sound familiar, it’s time to get your gut health back on track. Here are five awesome tips for promoting your gut health and well-being.

1. Take a Quality Probiotic

In 1907, Nobel Laureate, Elie Metchnikoff introduced the concept of probiotics. He published a groundbreaking study that linked longevity with consuming fermented milk that contained Lactobacilli, a bacterial strain that produces lactic acid and helps maintain healthy intestinal microflora.[10][11] Today, probiotics supplements are available at health food, grocery, and online stores. When choosing a probiotic, look for these qualities:

  • Probiotic supplements should contain 5 to 10 billion CFUs (colony forming units).
  • Encapsulated pills are better than liquids because they help the bacteria survive the acidic stomach environment.
  • Multiple strains of bacteria (different strains offer different benefits — some help with digestion of fiber, some help with vitamin absorption, some help promote bowel regularity).

FloraTrex™ is the probiotic I recommend. It’s a blend of 50 billion live and active cultures from 18 probiotic strains. The formula contains prebiotics for extra support and every bottle offers 60 vegan capsules.

2. Avoid Overuse of Antibiotics

Antibiotics kill bacteria. Although that includes the bad bacteria that can make you sick, it also includes the good bacteria your body needs. This disruption of intestinal harmony can cause a lack of diversity among bacteria that’s sure to affect your health.[12]

3. Incorporate Fermented Foods Into Your Diet

Fermented foods can introduce good bacteria to your gut but know that it’s better to make your own. Store-bought options are usually pasteurized, which kills good bacteria. Some of the best fermented foods for promoting gut health include:

  • Sauerkraut
  • Yogurt
  • Kefir
  • Kimchi
  • Soy Sauce
  • Tempeh
  • Fermented Tofu
  • Kombucha

4. Eat Less Refined Sugar

Among the many problems caused by refined sugar (inflammation, weight gain, hormonal imbalance…), it also promotes the growth of bad bacteria and upsets gut flora balance.[13]

5. Lower Your Stress Levels

Much like the spinal cord, neurons cover your intestinal wall where they send information throughout your body. The existence of the brain/gut connection makes it clear that stress can be linked to gut health.[14][15] When stressed, your brain sends messages to your gut in the form of chemicals. These chemicals affect how well your gut works.

5 Tactics to Reduce Stress and Support Gut Health

1. Meditation

It’s amazing how much better you can feel about things if you just take some time to stop, breathe, and concentrate. If you need to use a mantra, go for it!

2. Aromatherapy

Aromatherapy harnesses the power of plant-sourced essential oils. Many people attest that this ancient, traditional practice helps them manage stress.

3. Exercise

Physical activity affects stress and mood.[16] If you’re feeling stressed, being active can help you overcome it!

4. Diet

What you eat can have a significant impact on your gut health. Stress-relieving foods can help.

5. Laughter

Laughter can relieve stress by producing endorphins and lowering the stress hormone cortisol.[17] Find a funny friend or turn on a comedy to produce a relieving chuckle. Your gut will thank you!

What do you do to maintain a healthy gut? Have any stress-relieving tips? Let us know in the comments.

Article References:

  1. Phys.org. Exploring the Role of Gut Bacteria in Digestion. Phys.org, 19 Aug. 2010. Web. 29 Feb. 2016.
  2. National Institute of Diabetes and Digestive and Kidney Diseases. Gas in the Digestive Tract. U.S. Department of Health & Human Services, Jan. 2013. Web. 29 Feb. 2016.
  3. Brown, Kirsty et al. Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease. Nutrients 4.8 (2012): 1095–1119. PMC. Web. 29 Feb. 2016.
  4. Zhang, Yu-Jie et al. Impacts of Gut Bacteria on Human Health and Diseases. Ed. Manickam Sugumaran. International Journal of Molecular Sciences 16.4 (2015): 7493–7519. PMC. Web. 29 Feb. 2016.
  5. Adams, James B et al. Gastrointestinal Flora and Gastrointestinal Status in Children with Autism — Comparisons to Typical Children and Correlation with Autism Severity.BMC Gastroenterology 11 (2011): 22. PMC. Web. 29 Feb. 2016.
  6. Lakhan, Shaheen E, and Annette Kirchgessner. Gut Inflammation in Chronic Fatigue Syndrome. Nutrition & Metabolism 7 (2010): 79. PMC. Web. 29 Feb. 2016.
  7. Round, June L., and Sarkis K. Mazmanian. The Gut Microbiome Shapes Intestinal Immune Responses during Health and Disease. Nature reviews. Immunology 9.5 (2009): 313–323. PMC. Web. 29 Feb. 2016.
  8. Quigley, Eamonn M. M. Gut Bacteria in Health and Disease. Gastroenterology & Hepatology 9.9 (2013): 560–569.
  9. Murphy, M. F., et al. Megaloblastic anaemia due to vitamin B12 deficiency caused by small intestinal bacterial overgrowth: possible role of vitamin B12 analogues. National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 29 Feb. 2016.
  10. Mackowiak, Philip A. Recycling Metchnikoff: Probiotics, the Intestinal Microbiome and the Quest for Long Life. Frontiers in Public Health 1 (2013): 52. PMC. Web. 29 Feb. 2016.
  11. Lebeer, Sarah, Jos Vanderleyden, and Sigrid C. J. De Keersmaecker. Genes and Molecules of Lactobacilli Supporting Probiotic Action. Microbiology and Molecular Biology Reviews?: MMBR 72.4 (2008): 728–764. PMC. Web. 29 Feb. 2016.
  12. Llor, Carl, and Lars Bjerrum. Antimicrobial Resistance: Risk Associated with Antibiotic Overuse and Initiatives to Reduce the Problem. Therapeutic Advances in Drug Safety 5.6 (2014): 229–241. PMC. Web. 29 Feb. 2016.
  13. Kruis, W et al. Effect of Diets Low and High in Refined Sugars on Gut Transit, Bile Acid Metabolism, and Bacterial Fermentation. Gut 32.4 (1991): 367–371. Print.
  14. Konturek, PC, T. Brzozowski, and SJ Konturek. Stress and the Gut: Pathophysiology, Clinical Consequences, Diagnostic Approach and Treatment Options. PubMed.gov. U.S. National Library of Medicine, Dec. 2011. Web. 29 Feb. 2016.
  15. Mayer, Emeran A. Gut Feelings: The Emerging Biology of Gut–brain Communication.Nature reviews. Neuroscience 12.8 (2011): 10.1038/nrn3071.PMC. Web. 29 Feb. 2016.
  16. Hamer, M., R. Endrighi, and L. Poole. Physical Activity, Stress Reduction, and Mood: Insight into Immunological Mechanisms. PubMed.gov. U.S. National Library of Medicine, 2012. Web. 29 Feb. 2016.
  17. Strean, William B. Laughter Prescription. Canadian Family Physician 55.10 (2009): 965–967. Print.

Previous articles by Dr. Group:

About the author:

dr-edward-group-iiiDr. Edward F. Group III (DC, ND, DACBN, DCBCN, DABFM) founded Global Healing Center in 1998 and is currently the Chief Executive Officer. Heading up the research and development team, Dr. Group assumes a hands-on approach in producing new and advanced degenerative disease products and information.

Dr. Group has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the internet.

For more information, please visit Global Healing Center.

If you've ever found value in our articles, we'd greatly appreciate your support by purchasing Mindful Meditation Techniques for Kids - A Practical Guide for Adults to Empower Kids with the Gift of Inner Peace and Resilience for Life.

In the spirit of mindfulness, we encourage you to choose the paperback version. Delve into its pages away from screen glare and notifications, allowing yourself to fully immerse in the transformative practices within. The physical book enriches the learning process and serves as a tangible commitment to mindfulness, easily shared among family and friends.

Over the past few years, Wake Up World has faced significant online censorship, impacting our financial ability to stay online. Instead of soliciting donations, we're exploring win-win solutions with our readers to remain financially viable. Moving into book publishing, we hope to secure ongoing funds to continue our mission. With over 8,500 articles published in the past 13 years, we are committed to keeping our content free and accessible to everyone, without resorting to a paywall.

 

Disclaimer:†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Neither Global Healing Center nor Wake Up World dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center and Wake Up World are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

 

You may also like