5 signs of an unhealthy gut and 5 things you can do about it
How do I know if my gut is healthy?
There are multiple signs to identify a healthy (or unhealthy) gut, besides just whether or not you have pain in your belly. The tricky part is each person can have different signs, expressed at different times. So today, we’re covering the five biggest indicators — mood, stool quality, weight, immune, and bone health — to help you assess your personal health. Having problems in these five areas of your life are often indicators of not only gut-related issues but larger health issues as well, because the gut, as we know, is the center of your health’s universe. While these are not the only signalers of gut health, they are some of the most easily identifiable signals, and therefore a great starting point for checking in with your body.
Check your mood
Mental health is key. It may be especially important for people who experience mood disorders, mood swings, stress, depression, and anxiety to take care of their microbiome given the gut-brain connection. A healthier gut has the potential to provide benefit to mental disorders through a serotonin (aka the happy hormone) boost. Like many hormones, serotonin is found both in the brain and the gut, which talk to each other through the gut-brain axis. They’re great communicators! ! We can improve that communication flow and the production of serotonin by improving the make-up of our gut bacteria.
2. Check your poo
I know I know, stool health may not be the most glamorous of ways to test your gut health, but it’s definitely effective. A quick and reliable way to determine your gut health is by paying attention to the FUD — frequency, urgency, and duration — of each bowel movement, as well as the “quality” of your poop. An increase or decrease in any of these areas beyond what is considered your normal is a sign that your gut health may be changing too. When thinking of stool quality, I always defer to the Bristol Stool Chart. If you’d like to go even further in-depth than the Bristol Stool Chart, get personal and consult your doctor about fecal sample testing.
3. Check your immune system
The gut is the center for immune health, as it represents a full 70% of immune cells, and plays a critical role in keeping our immune system balanced. A malfunction within our immune system can be expressed by a range of dysfunctions, including serious forms of autoimmunity, cancer, psoriasis, apoptosis/eczema, allergies to food, and seasonal allergies. So, check your skin, and check how often you’re getting sick.
Resource: immune assessment test
4. Check your weight
Obesity can be one more signal of improper gut function. Low-level chronic inflammation brought on by obesity takes a significant toll on the strength of our gut barrier. These gut permeability issues can lead to an increase in fat tissue and an increase in insulin resistance. An obese-associated microbiome is a gut with an imbalance of bad bacteria that support obesity. This obese microbiome allows for higher consumption of food leading to more energy. However, this extra energy is sent to all the wrong places. Instead of being used to support our health, the extra energy from obesity actually recruits more fat cells to join the party, leading to an increase in body fat furthering obesity.
5. Check your bones
Gut health is shown to be linked to osteoporosis, a disease in which the density and structure of bones are reduced. Healthy gut microbes, on the other hand, have been shown to increase bone mass and improve osteoporosis. The reason for this is that osteoporosis has been found to be caused by 1) intestinal barrier issues (leaky gut) and poor nutritional absorption, 2) gut-brain axis communication errors, and 3) immune system imbalance. One of the ways to mitigate osteoporosis and improve bone health is by restoring proper digestive and intestinal functionality.
One of the obvious ways to check for bone health is how often you fracture and break your bones, but you can also clinical test the health of your bones with a bone mineral density scan.
5 things you can do about it (How can I start improving my gut health?)
1) PROBIOTICS
The job of probiotics is to increase bacterial diversity, which may result in benefits in intestinal health, prevention of IBS & IBD, alleviate GI intolerance and allergies, and increase polyphenol populations (antioxidants). Probiotics can be found in supplement form and naturally in certain foods; especially fermented foods containing lactic acid. Examples of foods containing probiotics that you can pick up today at your local grocery store include yogurt, miso, kimchi, kombucha, kefir, sauerkraut, tempeh, and raw cheese.
2) PREBIOTICS
Prebiotics are different from probiotics in that they are not bacteria themselves, but they help create the environment for bacteria to proliferate. I often think of prebiotics as bacteria fertilizer, because they provide dietary fiber and polyphenol (antioxidants), increase bacteria populations, and alleviate GI Intolerance. Key grocery store pickups here include oats, chicory roots, garlic, onions, dandelion greens, legumes, bananas, apples, flaxseeds, asparagus, and Jerusalem artichokes.
3) Avoid chronic inflammation & systemic stress
Chronic inflammation and systemic stress have been shown to negatively affect microbial populations. If we consider our microbiome and gut it’s own island, we can think of inflammation and stress like a non-stop hurricane. In addition, chronic stress can physically change the brain, impacting the way our gut and brain communicate. Ways to relieve the body of stress include mindfulness and meditation, deep breathing, yoga, stretching or similar practice, exercise, and watching caffeine intake. In addition to exercise, rehabilitation practices such as cold-water therapy and hot saunas are alternatives to help the body adapt to stress. I also recommend adopting a pet.
4) Make daily activity (exercise) a priority
Exercise can determine gut health and despite popular belief, it doesn’t take much to see improvements. A small amount of consistent activity goes a long way in improving health. Exercise can enrich microflora diversity and rebalance dysbiosis (amount of good vs. bad gut bacteria). However, it is important to note that excessive activity over-stresses the body and can take a toll on your immune and gut health.
5) Focus on your eating habits
You are what you eat, and this is definitely true for our gut health.
Studies have shown that diet plays a significant role in shaping the microbiome in as little as 24 hours. A Mediterranean diet, which is high in fiber/antioxidants and low in red meat, has been shown to increase the amount of bacteria which support a healthy microbiome. The Mediterranean diet is rich in monounsaturated and polyunsaturated fats, high levels of antioxidants, high fiber, low glycemic carbs, and higher in vegetables than animal protein. I try to avoid the word “diet” because really it is a lifestyle. Instead, I try to focus on what type of bacteria (good or bad) the foods I’m eating will feed? Typically foods that create inflammation feed the bad bacteria, and foods that prevent inflammation feed the good.
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https://en.wikipedia.org/wiki/Bristol_stool_scale#/media/File:BristolStoolChart.png