You understand the value of a healthy gut microbiome, but what can you do to boost the health of your gut? Actually, there’s a lot you can do. Thankfully, much of it is quite simple and easy. A few simple changes in your lifestyle can deliver big results.
Enhance your gut health with these activities:
Eat a Natural Diet
The only animals on the planet that eat processed foods are humans and the animals that humans feed. Processed foods are unnatural, and we were never intended to eat them.
Ensure that you consume enough fiber. It’s not necessary to eat huge amounts of fiber but be sure to meet the recommendations. The numbers vary with gender and age but can be easily found online.
Fiber keeps moving things along in the digestive tract, and soluble fiber is used for food by many of the beneficial bacteria in the gut.
Gut Health Microbiome: What You Can Do
The gut microbiome is an incredibly important part of your health. It’s actually 90% of your immune system, and it protects you from all kinds of diseases, including cancer. So how do you keep your gut microbiome healthy?
Chew Well
Chewing food is the first step in your digestive process. It’s what breaks down the food into smaller, easier-to-digest pieces. When you chew, you’re also helping to release enzymes that help break down carbohydrates, proteins, and fats.
So next time you’re eating something delicious and want to chomp away like a cow at a trough, remember that it can help keep your digestive system functioning smoothly!
Eat Fermented Foods
Fermented foods are all the rage these days and for good reason. They’re packed with probiotics, which help keep your gut healthy, and they’ve been shown to aid in digestion. But did you know that there’s more to fermented foods than just their health benefits?
They can also help boost your mood! Studies have shown that eating fermented foods like kimchi or sauerkraut can help relieve symptoms of depression. This is because fermented foods contain tryptophan, which is an amino acid that helps regulate serotonin levels in the brain and improve mood—and serotonin is directly linked to feelings of happiness and well-being.
Yogurt, miso, kimchi, kefir, tempeh, sauerkraut, and pickles are just a few examples of foods that can boost gut health. Eating at least one of these foods each day can do wonders.
Take Probiotics
Probiotics are the healthy bacteria in your gut, and they help keep you healthy by making enzymes that digest food, synthesizing vitamins, and keeping harmful bacteria at bay.
A lot of people think that probiotics only apply to digestive health, but a growing body of research shows that these beneficial bacteria can help reduce the risk of cancer. In fact, recent studies have shown that taking probiotic supplements may reduce the risk of colorectal cancer by as much as 40%.
It’s not just about colon health—probiotics have been shown to fight breast cancer as well. A study published in the Journal of Clinical Oncology showed that women who took probiotics while being treated for breast cancer had better survival rates than those who didn’t take them. And a review of all existing studies on using probiotics to treat breast cancer showed that taking them significantly reduces the risk of developing the metastatic disease (when cancer spreads throughout your body).
Drink Plenty of Water
It’s important to drink plenty of water because it helps you stay healthy and energized.
Water helps to keep your body hydrated, which is crucial for your overall health. When you’re dehydrated, your body has trouble functioning properly—you may feel tired or experience headaches. Drinking water can help prevent this from happening.
The human body is made up of about 60% water, so staying hydrated keeps tissues and organs functioning properly. This includes the brain and muscles, which need water to function properly.
To be sure that you’re drinking enough water each day, the American Institute for Cancer Research recommends that women consume about 9 cups (2 liters) of fluid per day and men consume about 13 cups (3 liters). Keep in mind that this includes not just plain water but all other beverages as well as foods that contain water (like fruits and vegetables).
Exercise
A recent study has shown that exercise may reduce the risk of cancer. The study, conducted at the University of Oxford, tracked more than 420,000 people over an average of eight years. It found that those who exercised regularly were 25% less likely to develop cancer than those who did not. Even though this study focused on colon and breast cancer, the results are likely to apply to other types of cancer as well.
Another study has found that exercising regularly lowers the risk of developing breast cancer. The study, which was published in the Journal of Clinical Oncology, involved 73,000 women between the ages of 35 and 74 who were monitored for 10 years. Researchers found that those who engaged in moderate to vigorous activity five or more times a week had a 48% lower risk of developing breast cancer than those who didn’t exercise regularly. The study also found that women who exercised frequently were significantly less likely to die from any type of cancer than their sedentary counterparts.
Although this study was conducted on women only, it’s not too early to start exercising if you’re a man—and it’s never too late! Men can also reduce their risk of developing prostate cancer by engaging in regular exercise. For a healthy life and body, try exercising at least three times per week for 30 minutes at a time.
Get Enough Sleep
Exercise is vital to our health, and it’s not just about losing weight, either.
The benefits of exercise are numerous: it can improve your mood and make you happier, it helps your heart and blood vessels work better, and it can even help protect you against cancer.
For example, exercise has been shown to decrease the risk of breast cancer and prostate cancer. Exercise also helps us sleep better at night—which means we’re less likely to overeat when we’re tired!
And if all that isn’t enough reason to get moving, consider this: exercise makes us look good. It’s true! The more active you are, the more fit you’ll be—and the healthier you’ll feel inside and out.
An Essential Guide to Gut Health
Eating too much sugar can increase cancer risk.
Researchers have found that sugar can stimulate the growth of tumors and increase the risk of cancer. In addition, they also found that eating too much sugar can lead to obesity, which increases the risk of cancer.
The researchers studied mice who were fed a high-sugar diet and found that their blood sugar levels were higher than those in mice who were fed a normal diet. They also found that the blood vessels in the mice’s pancreas had become damaged and inflamed due to the high amount of sugar they were consuming.
This study shows that consuming too much sugar could lead to inflammation in your body, which may increase your risk of developing cancer.
Focus on What You Can Do
Can you see that these are all behaviors that are under your control? One of the best ways to enhance your health is to strengthen your immune system and eat the right foods.
Read more:
Highlights from studies on the gut microbiome
Emerging Priorities for Microbiome Research
News – Gut Microbiome Laboratory – Mayo Clinic Research
The gut microbiome in health and in disease – PMC