Our guts do a lot more than we give them credit for: they help us digest food, curb inflammation, and supercharge our energy. “Optimal gut health includes having a diverse, stable microbiome, minimal digestive symptoms, and resilience against inflammation,” says registered dietitian Janelle Connell, RDN. “But more practically, I know my gut is healthy when I am able to eat a variety of whole foods comfortably and without symptoms, my digestive motility is regular, and my body feels energized.” However, we don’t always return the many favors our gut offers us—so to help you recognize what habits might secretly be sabotaging your gut health, we tapped nutrition experts for more information.
5 Habits That Are Secretly Ruining Your Gut Health
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Chronic Stress
“Your gut and your brain are intimately connected,” Connell explains. “Stress hormones like cortisol directly influence this gut–brain axis, slowing digestion and altering gut motility, which not only can leave you feeling uncomfortable but also changes the composition of bacteria in your gut. When left unchecked, chronic stress can increase intestinal permeability (‘leaky gut’), triggering heightened inflammation not only in the gut, but throughout the body.” While it’s much easier said than done to manage chronic stress, finding effective ways to take care of your mental health can benefit more than just your brain.
Related: Is Oxidative Stress Draining Your Energy? Here Are 5 Fixes Therapists Want You to Try
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Poor Sleep
Like most things, all roads lead back to quality sleep. “Your gut microbes follow circadian rhythms just like you do,” Connell says. “Inconsistent or insufficient sleep can disturb these cycles and negatively impact your gut health by reducing microbial diversity, decreasing beneficial bacteria, and increasing harmful bacteria. These patterns can impair the body’s repair processes that happen overnight, leaving the gut lining more vulnerable.” Try to follow healthy sleep habits, like going to bed at the same time every day and avoiding blue light.
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Eating the Same Foods on Repeat
Although it’s easy to eat the same thing over and over, a lack of dietary diversity can sabotage your gut. “Eating the same foods on repeat, even if they’re healthy, means we’re limiting our nutrient diversity,” says registered dietitian Maggie Moon, MS, RD. “The microbiome grows and diversifies better when it’s fed a wider variety of healthy plant foods.” Try adding one new fruit or vegetable to your rotation at least once a week—you might even be surprised by how much you enjoy it.
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Avoiding Carbs
Carbs have historically gotten a bad rap, but they’re actually incredibly important to your gut. “Avoiding carbs means you’re not getting the complex carbohydrates that fuel the growth of beneficial gut bacteria,” Moon says. Don’t be afraid to add carbohydrates to your meals—and it doesn’t hurt that bread is just so delicious.
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Excessive Medication Use
Both Connell and Moon agree that excessive medication use—especially antibiotics and painkillers—can irretrievably damage gut health. “Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin are often used for pain, headaches, or inflammation,” Connell says. “While they’re safe when used occasionally and as directed, taking them too often can damage your gut lining. NSAIDs reduce the production of protective prostaglandins in the gut lining, making it easier for acid and digestive enzymes to cause irritation. Over time, frequent use may increase the risk of “leaky gut,” bleeding, or inflammation in the digestive tract and shift the composition of the gut microbiome toward more harmful microbes.”
Read the original article on Real Simple
