It takes courage, and gastroenterologists are sharing simple, everyday lifestyle choices to ensure their gut health is top notch.
A September 2022 study by the American Gastroenterological Association found that nearly 40% of Americans avoid routine activities — such as exercising, running errands and spending time with loved ones — because of uncomfortable bowel symptoms.
How important is gut health? New research reports that Parkinson’s disease may also start in the gut.
Plus, oncologists have partly blamed an alarming rise in young people with colon cancer on lifestyle factors such as lack of exercise, Western diets and excess sugar consumption.
Meanwhile, a March 2022 study from New York’s Clarkson University found a possible link between gut health and a person’s personality.
Gut health hacks are all the rage among Gen Z and millennial social media users—but we’re listening to the doctors.
Read on to see what adjustments you can make to your routine to promote gut health.
Eat properly
Experts agree that maintaining a healthy diet is the single most important thing you can do to protect and promote gut health.
Eating a balanced, nutrient-dense diet with minimally processed foods helps good bacterial flora thrive in the gut.
“Intestines contain billions of bacteria. There’s good bacteria and there’s not-so-good bacteria, and making sure we have the right types of good bacteria that promote gut health is really, really important,” Dr. of Medicine recently told Time magazine.
Experts recommend diets with a focus on fruits, vegetables, fiber and whole grains, while limiting consumption of ultra-processed foods (UPF) and red meat.
As The Post previously reported, research has shown that, in some cases, early-onset bowel cancer can be “initiated” by gut bacteria that are more prevalent in those whose diets are low in fiber and high in sugar.
Keep it moving
According to experts, the more you move, the better your poop. A 2021 study found that just 10 minutes of movement can help reduce bloating.
Recent studies show that light movement, such as walking, can trigger a nerve reflex that helps move food and gas contents through the intestines.
Walking also engages the abdominal muscles, creating internal pressure in the colon that helps expel intestinal gas.
As explained by Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone, told SELF earlier this year, “When you’re moving, your gastrointestinal tract is moving, too. This helps promote intestinal motility, or the movement of your bowels, which is essential for proper breakdown of food.”
Keep an eye on changes in your stool
Experts say the toilet can be a kind of crystal ball, offering answers and insights into overall health.
As The Post reported last summer, loose stools can be cause for concern.
While fluctuations in the pattern and frequency of bowel movements are normal, blood in the stool, diarrhea that lasts for days, a bowel movement that wakes you up, and weight loss can be indicators of a variety of GI disorders, including celiac. and inflammatory bowel disease.
If these symptoms appear and persist, see a doctor.
Stay hydrated
Eight glasses of water a day has long been the gold standard for hydration, although some experts recommend drinking half your body weight in ounces of H20 each day.
While hydration needs can vary based on body size, metabolism, diet, weather and activity levels, Dr. Rachel Schiesser, a gastroenterologist at Houston Methodist Hospital, says getting enough is essential for gut health.
“Our systems are made mostly of water, and without enough water, people don’t have good digestion,” she told Time.
Cut out the sweeteners
As The Post previously reported, six common artificial sweeteners — aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium-k — can be toxic to gut bacteria.
Artificial sweeteners have also been associated with weight gain, reducing the chances of getting pregnant during IVF, tripling the risk of a fatal stroke and dementia and increasing the risk of developing diabetes.
Experts say if you need a dose of sweetness, opt for natural choices like agave, honey or maple syrup.
Put away the drink
Drinking too much alcohol can inhibit the production of digestive enzymes, making it harder for your body to break down, digest and absorb food, The Post reported last year. This inhibition leads to an imbalance in the gut biome and can cause gas and bloating.
When it comes to overall health, including the gut biome, many studies show that there is no safe amount of alcohol. If you still want to drink, experts recommend eating food with alcohol to slow absorption and avoiding mixers with high sugar or artificial sweeteners.
Limit the use of NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen sodium can cause inflammation in the stomach and intestinal tract if taken in excess.
About 15 percent of adults taking ibuprofen (Motrin, Advil) or other NSAIDs such as aspirin, naproxen (Aleve), celecoxib (Celebrex), meloxicam (Mobic), and diclofenac (Voltaren) exceeded the maximum recommended daily dose for these drugs. , The Post previously. reported.
“The more they are used, the more likely someone is to have gastrointestinal side effects,” Dr. Benjamin Lebwohl, a gastroenterologist and professor of medicine and epidemiology at Columbia University Medical Center, Irving.
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