TALK about gut health is everywhere.
But is this just another fad? Or could looking after your tummy be the key to keeping healthy?
Scientists believe that if you look after your gut – it will look after you by helping to cut the risk of illnesses including cancer, diabetes and Alzheimer’s
Scientists from the University of East Anglia have found that changing your gut bacteria can keep you healthy into midlife and beyond, reducing risk of illnesses such as type 2 diabetes, cancer and Alzheimer’s.
The problem is that, as we age, the trillions of microbes in our tummies age, too. These bacteria, fungi and viruses can turn toxic and speed up the development of disease.
Only now, scientists are beginning to discover how we can keep these microbes young.
Doing so will not only lower your risk of diseases such as cancer and dementia in later life, but could also eliminate troublesome symptoms such as tummy pain and bloating in the here and now.
Medical research charity Guts UK says 43 per cent of Brits now suffer with tummy problems. Signs of an unhealthy gut include constipation, bloating, flatulence and pain.
‘Bad bacteria linked to low immune function’
Sufferers can also feel tired and have trouble sleeping, as the hormone serotonin which aids sleep is produced by the gut.
Food intolerance, cravings, weight gain and skin irritations such as acne or eczema may all be the result of an unhealthy gut, too.
Fitness and nutrition expert Penn Weston told Sun on Sunday Health: “If your gut isn’t healthy, this can cause chronic fatigue and inflammation in the body and you may experience brain fog, diarrhoea and joint pain.
“Studies have linked some bad bacteria to lower immune function and other conditions such as asthma, diabetes, heart disease, anxiety and depression.
“That is why gut health has been such big news. Improving it can make a real difference to your overall health.”
Here are Penny’s top tips for a healthy gut . . .
EAT PROBIOTICS AND FERMENTED FOODS
Eating the likes of yogurt, kefir, sauerkraut, kimchi and fermented vegetables full of good bacteria can enhance the diversity of gut microbes and reduce inflammation
Probiotics are live bacteria which help to restore the natural balance of bacteria in the gut.
Eating the likes of yogurt, kefir, sauerkraut, kimchi and fermented vegetables full of good bacteria can enhance the diversity of gut microbes and reduce inflammation.
FRUITS AND VEGETABLES
Simply try to eat as big a variety of fruit and veg as you can
People who eat at least 30 different plant-based foods each week have more varied gut bacteria, but it can be hard to hit this target.
Simply try to eat as big a variety as you can.
BE SOCIAL
Research shows sociable people have higher levels of healthy gut bacteria
Being sociable and seeing friends is good for your gut. An Oxford University study revealed sociable people have higher levels of healthy gut bacteria.
The same study also found people with higher stress or anxiety had a lower microbiome diversity.
NEVER SLEEP ON A FULL STOMACH
You need to give your body time to digest properly
Don’t go to bed on a full stomach or lie down after eating.
You need to give your body time to digest properly.
DITCH INFLAMMATION FOODS
Bad news for beer drinkers… along with coffee lovers and red meat fans
In general, you want to reduce your intake of inflammatory foods such as refined carbohydrates, sugar, alcohol, coffee, red meat and artificial sweeteners.
Coffee can aggravate the digestive system and cause bloating.
Sugar can lead to an imbalance of bacteria in the gut. It allows harmful bacteria to grow, while decreasing the number of good bacteria.
GET MOVING
Exercise gets your blood pumping, and jumping up and down helps to move things along the gut too
Studies have shown that athletes have a larger variety of good gut bacteria.
Physical activity can help your body’s digestive system move along and make things feel more comfortable.
Exercise gets your blood pumping, and jumping up and down helps to move things along the gut too.
GO WHOLEGRAIN
Get your intestines moving with wholegrains
Wholegrains such as barley, oats, quinoa and bulgar contain fibre which helps our intestines to move things through.
They feed the good bacteria and can help to increase the variety of bacteria in our gut.
Studies have shown that eating wholegrain breakfast cereals as well as brown rice increases that diversity.
