How Your Gut Affects Your Physical and Mental Health
Did you know that there are tens of trillions of bacteria in your gut? In fact, there are more bacteria in your gut than there are cells in your body. Some of this gut bacteria are necessary for good health, while others may have harmful effects on your body and mind.
Often referred to as the gut microbiome, this collection of bacteria affects just about every aspect of your health in some way. If your microbiome is off, you may experience symptoms such as bloating, gas, diarrhea or constipation. You may also have chronic conditions like Crohn’s disease, diverticulitis, irritable bowel syndrome, malabsorption, ulcerative colitis, or gastroesophageal reflux disease (GERD), among others.
Extensive research done over the past few decades indicates that gut health affects far more than what goes on in your digestive tract, impacting almost everything from your heart to your mental well-being.
“What happens in your gut affects conditions related to your digestive system,” says Andrew Nguyen MD, PIH Health Gastroenterologist. “Maintaining good digestive health plays a large role in our physical and mental health.”
Gut health has been linked to conditions such as:
- Autoimmune diseases
- Cancer
- Cardiovascular disease
- Endocrine disorders
- Immune function
- Mental health disorders
- Obesity
Symptoms of Poor Gut Health
You may have an occasional digestive disorder, such as a stomach bug or a reaction to something you ate. However, if your gut microbiome is off, signs and symptoms will be more chronic, or they may come and go.
Some signs that your gut health isn’t optimal include:
- Abdominal pain
- Constipation
- Diarrhea
- Fatigue
- Food intolerances
- Gas/bloating
- Heartburn/acid reflux
- Inflammation
- Nausea
- Skin irritation
- Unintentional weight changes
Ways to Help Improve Gut Health
Just as your gut health can affect nearly every aspect of your physical and mental health, your gut health is also affected by many things you do. Improving your gut health may begin with changing what you eat, but there are additional things you do that can have a positive impact on your microbiome.
Some ways you may be able to improve your gut health include:
- Eating a variety of healthy foods
- Staying hydrated
- Exercising regularly
- Getting enough quality sleep
- Reducing stress
- Limiting use of antibiotics (as necessary)
Eat more whole plant-based foods that have lots of fiber, such as vegetables, fruits, whole grains, beans and nuts. Incorporating prebiotics and probiotics in your diet may help improve your gut health. Fermented foods such as yogurt, kimchi, kefir and miso, can also boost the number of good bacteria in your gut. It’s also a good idea to limit sugar and artificial sweeteners.
“A healthy diet plays a big role in keeping your gut in optimal condition,” says Dr. Nguyen. “To maintain a healthy gut microbiome, the goal is to have plenty of good bacteria. Probiotics are found in fermented foods, unsweetened yogurts, and anything that contains live bacteria. Make sure to talk with your doctor before making any major changes to your diet.”
To learn more about digestive health services at PIH Health, please visit PIHHealth.org/Digestive. To schedule an appointment with a gastroenterologist (digestive health specialist), call 562.698.0306.
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