Why is gut health important?
Contrary to belief, gut health relates not only to nutrition, but to all aspects of our everyday wellbeing. The gut, also considered ‘the second brain’, is a vital organ that gives us the energy to live, grow and repair. It not only helps control digestion, boosts your immune system and benefits various parts of your health by digesting and absorbing food, but it also excludes selective bacteria and toxins from entering the body. The only organ that is bigger than the gut microbiome is the liver - so you can imagine just how much of an enormous impact the gut has on your health.
Inside the gut microbiome lies a collection of microbes - comprising bacteria and other organisms - which basically impact everything, from our skin to reproductive systems. Things that people may not realise, such as depression, anxiety, stress and appetite are all modified by your gut microbes. Since these microbes differ from person to person throughout our lifetime, the gut is complex to understand. Yet its significance is undeniable. Gut health plays a crucial role in our daily functioning and could hold the key to improved wellbeing, with the ability to tackle a host of diseases and regulate our immune systems. It’s essential to look after your gut - if you do, it will look after you.
Benefits of good gut health
Having a diverse population of gut microbes is associated with better health. Simply put, the more diverse your gut bacteria, the greater your overall health. Scientists have found a deep connection between gut health and the immune system. As most of your immune system is in your gut (around 70%), the gut is said to control the immune system, sending signals to help you fight infection. Having better gut health improves and regulates your immunity to fight off illness, harmful bacteria and disease. Researchers have also found that gut health can influence the brain and mental health - something that has been named the ‘Microbiota-Gut-Brain Axis’. In this study, it states that “stress, in particular, can significantly impact the microbiota-gut-brain axis at all stages of life.” By improving the composition of the gut microbiome, there is hope that it may be possible to better treat disorders such as anxiety and depression. But above all, the gut is built for digestion. It’s the central organ when it comes to nutrients and metabolism. When the gut is healthy it ensures that all the beneficial nutrients are absorbed, used and stored by the tissues and organs for energy, growth and repair. It’s the diversity of those gut microbes that leads to a diversity in chemicals and a better metabolism, breaking down the food we eat, which ultimately assists in maintaining a healthy weight.
Signs of poor gut health
When assessing your gut health, there are various signs to look out for. Most of the common symptoms that indicate you may have underlying gut issues are the more obvious digestive problems like bloating, constipation, diarrhoea and food intolerances. Leaky gut syndrome and IBS are huge telltale signs of poor gut health and are associated with most inflammations that people face. However, the ripple effects of microbiome issues can also show up in the form of hormonal, brain and immunity issues. Some of which are trickier to detect. Because the gut and brain are so closely connected, what happens in the gut can often determine the health of the brain. Fatigue, sleep issues and brain-fog are some of the less suggestive symptoms of poor gut health but have detrimental consequences on your life. The long-term health problems can affect us physically and mentally.
Factors affecting gut health
Given the significance and size of the gut microbiome, it can be affected by an array of factors. First and foremost, diet has a massive impact on the gut microbiome. A varied healthy diet with fresh fruit and vegetables, that’s high in fibre and probiotics, encourages the growth of more diverse microbes which improve digestion, support immune function and regulate intestinal health. Unfortunately, antibiotics can have a negative impact on your gut microbiome, despite being important for infection or illness. While antibiotics kill the harmful bacteria, they can also eliminate some of the good bacteria in your gut which affects the diversity of the microbiome. A healthy microbiome is one that consists of more good bacteria than bad bacteria, so when this becomes imbalanced due to medication, it’s time to take action. It can also be altered by stress. The microbes in the gut can change in response to stress, creating an imbalance in gut bacteria by increasing more harmful bacteria and reducing beneficial bacteria. It may be surprising just how much stress massively impacts your gut health, alongside lifestyle factors such as lack of exercise, sleep or quality sleep. The result of which can aggravate your digestive system, causing inflammation and even depression.
Tips for improving gut health
What you eat is so intimately connected to your gut health and mental health. Incorporating more high-fibre foods, fermented foods, probiotics and prebiotics will benefit your microbiome. Probiotics can be found in foods such as yoghurt, kimchi and kefir, however taking a probiotic supplement is also recommended. Limit your intake of processed foods and refined sugars that can lead to inflammation and decreased immunity. This can be made more achievable by home-cooking, batch cooking and meal planning, so you’re more prepared for a healthy diet and avoid turning to take-away or unhealthy snacks when tired. It may not sound like a big deal but staying hydrated can improve gut health. When you don't drink enough water, it can lead to digestive discomfort and inflammation of the intestinal lining, impacting digestive function. Monitoring how much water you drink every day is a small step in the right direction. Last but not least, manage your stress levels by exercising regularly, getting enough quality sleep and using relaxation and mindfulness techniques. It’s important to look after your mental health and wellbeing to maintain your gut health. This involves creating a healthy routine with stress-management tools, self-care and wellbeing rituals to feel better.