By Dr. Laura Hill
Your body is home to trillions of bacteria, many of which are found in your gut (also called your digestive tract or gastrointestinal tract). Your gut plays many roles in your overall health: It breaks down the food you eat so nutrients can enter your bloodstream and be delivered throughout your body. The gut contains “good” or healthy bacteria and immune cells that fight illness-causing viruses, fungi and “bad” bacteria. It also communicates with your brain through hormones and nerves, which is why it’s often referred to as the “second brain.”
When your gut has a healthy balance of good and bad bacteria, it’s called equilibrium.
The importance of gut health
Researchers have found a connection between too much of a certain bad gut bacteria and conditions like irritable bowel syndrome (IBS), ulcerative colitis and Crohn’s disease. Scientists are also studying the possible connections between gut bacteria and cholesterol, heart disease and kidney disease.
Your gut microbiome can also affect your brain and mental health. Research shows that your balance of gut bacteria may affect your emotions and how your brain processes sensory information. Experts are exploring possible links between gut health and conditions like anxiety, depression, chronic pain and autism spectrum disorder.
An unhealthy gut microbiome may also increase your risk of obesity. Scientists believe this is because the gut affects hunger and fullness signals in the brain.
Signs of poor gut health
It’s normal to occasionally experience digestive issues like constipation, heartburn, abdominal pain, bloating, nausea, vomiting and loose stools. But if you frequently have these symptoms, it’s a sign you could have an underlying gut health problem. Talk to your primary care provider if you persistently have these symptoms.
Contact your doctor right away if you have black stool (a sign of bleeding in the gut), blood in the stool, severe stomachaches, severe vomiting, fever, jaundice (yellow discoloration of the skin and eyes), throat or chest pain when swallowing, or unexplained weight loss.
How to improve your gut health
Probiotics:. Probiotics are good bacteria that support gut health. There are many different types of probiotics and each works differently in the body. You can find probiotics in yogurt, aged cheeses, fermented and pickled vegetables, and supplements. I recommend consulting with your primary care provider or dietitian before trying supplements.
Prebiotics: Prebiotics act as food sources for probiotics and support the growth of healthy gut bacteria. You can get prebiotics from high-fiber vegetables and fruit like asparagus, artichokes, bananas, garlic, leeks, onions and soybeans.
Food choices: Diet is a common cause of constipation, bloating and heartburn. Keep a food journal to see if there’s a link between your symptoms and what you eat.
Sleep: Not getting enough sleep increases your risk of obesity, which can lead to digestive system disorders. Lack of sleep can also affect your stress levels, which can negatively impact your gut health.
Exercise: Regularly moving your body can help you maintain a healthy body weight and reduce stress, which helps prevent digestive issues.
Stress management: Practice stress-relieving tactics like yoga, meditation, walks in nature, journaling, listening to calming music, reading, spending time with family and friends, or talking to a counselor.
Antibiotics: Taking antibiotics can wipe out both good and bad bacteria in the gut. Don’t take antibiotics for common conditions like the common cold, flu or COVID-19. Many illnesses are caused by viruses, which can’t be treated with antibiotics.
If you have persistent digestive health symptoms, talk to your primary care provider. To find one near you, visit www.pardeehospital.org.
Dr. Laura Hill is a board-certified family medicine physician at Pardee Primary Care Arden.
https://www.blueridgenow.com/story/news/2022/03/26/pardee-health-signs-poor-gut-health-ibs-crohns-probiotics/9453928002/
