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Do you know that almost two-third of Americans are currently suffering from gut issues? 

Believe it or not, a healthy gut plays a big role in how we feel. It can lift our mood and improve our quality of life. 

On the flip side, poor gut health can mess with our digestion, skin, and even mental peace. That’s why learning how to take care of gut microbiomes is so important in maintaining good gut health. 

But how do you know your gut is healthy? 

If you have not seen symptoms of any of these diseases, like bloating, constipation, diarrhea, fatigue, and skin issues, you are good. But if you have, it is time to examine your gut health immediately. 

Some other serious and common diseases are irritable bowel syndrome (IBS), leaky gut, Small Intestinal Bacterial Overgrowth (SIBO), and food intolerances. The factors that affect the gut are stress, diet, lifestyle and medication.

Stress has all the power to disrupt the body. High stress levels can interfere with the regular functioning of your intestines. Stress can disrupt the equilibrium of gut flora, causing digestive problems such as bloating, cramping, and bowel habits changes. Chronic stress can also cause intestinal inflammation, which can lead to more serious illnesses such as IBS. Meditation, deep breathing exercises, and regular physical activity can all help you manage stress and keep your gut healthy.

If you eat well, you live well. Your diet should include all the proteins, vitamins, and calories that a body needs to maintain itself. And water is a must. These foods that you consume directly affect your gut. 

Medication can alter your good bacteria. Antibiotics especially. What they do is, while killing the dangerous bacteria in your gut, they sometimes also kill the good bacteria, which upsets the balance of your gut microbiome. 

The gut microbiome

A gut microbiome is a collection of microorganisms such as bacteria, viruses, fungus and other miscellaneous microbes found in the digestive tracts of humans and animals. They do complex tasks for our gut, protecting against illnesses, ensuring proper absorption of all vitamins, and many more functions in a healthy digestive system.

Gut health is connected to the brain directly through the Gut-brain axis. This bidirectional axis is a communication system between your gut and brain, which means that the emotional and cognitive centers in your brain are connected to your intestinal functions. This is why staying healthy in mind inevitably makes your gut health better. 

The lifestyle factors

A healthy lifestyle includes not only a good diet but also the correct amount of sleeping and exercising. Switching to a healthy lifestyle can significantly improve your gut health and will keep your mood happy. 

Sleep

Adequate sleep regulates bodily processes such as digestion and intestinal health. Try to between 7 to 8 hours of quality sleep per night to promote intestinal health. Lack of sleep is known to increase the blood pressure and lead to several other health issues. 

Exercise

Working out every day is good for your gut. Exercise can boost the growth of good gut bacteria, improve digestion, and reduce inflammation. Walking, running, cycling, and yoga can all improve your intestinal health.

Important dietary changes to improve gut health

Taking care of your gut health involves more than just eating well — it’s about making thoughtful, consistent choices every day. Here are key adjustments to consider:

Avoid junk food:
Unhealthy, processed foods can severely damage your gut health. Prioritize wholesome, nutritious foods to nourish your body and gut microbiome. A good diet lays the foundation for a healthy digestive system.

Eat a variety of foods:
A diverse diet ensures your gut gets a broad range of nutrients. Different foods offer unique benefits, so include plenty of fruits, vegetables, whole grains, legumes, and nuts in your meals.

Increase your fiber intake:
Fiber is essential for proper digestion, smooth bowel movements, and feeding beneficial gut bacteria. Add fiber-rich foods like black beans, lentils, chickpeas, fruits, and vegetables to your daily diet.

Incorporate fermented foods:
Fermented foods are excellent sources of probiotics, which support a balanced gut microbiota. Include items like yogurt, kefir, sauerkraut, kimchi, and miso in your meals to enhance digestion and metabolism.

Consider prebiotics:
Prebiotics are non-digestible fibers that feed your good gut bacteria. Garlic, onions, bananas, leeks, and asparagus are fantastic prebiotic-rich foods to include regularly.

Limit sugar and artificial sweeteners:
High sugar intake can disrupt your gut flora and spike blood sugar levels, leading to discomfort and health issues. Reduce your consumption of sugary snacks, desserts, and beverages. This small change can greatly support your gut health.

Stay hydrated — but how much water is enough?
Proper hydration is crucial for digestion and maintaining a healthy gut lining. However, how much water you need depends on various factors such as your weight, activity level, and climate.

Most health guidelines suggest drinking about 1.5 to 3.5 liters of water daily. The NHS recommends 6–8 cups per day, which translates to about 1.5 to 2.5 liters. You can also calculate your personalized water needs based on body weight here with the water intake calculator.

Is 3–5 Liters Too Much?

For most people, drinking 3–5 liters a day may be excessive unless you are extremely active, live in a hot climate, or have special hydration needs. Stick within the recommended range unless advised otherwise by a healthcare provider.

How much water should one drink a day?  Most adults are advised to drink 1.5 to 2.5 liters daily.

Managing stress 

Life is full of events, some good and some bad. Bad events inevitably call for stress. But stress is not a healthy habit. It can impact your gut and body negatively. Stress hormone massively destroys the good gut bacteria, and can lead to bloating, gastritis problems, cramping, unnecessary bowel movements etc. A systematic life can manage stress very well. Here are the things that you can do to help release stress:

Mindfulness and meditation are great practices for relaxing and lowering your stress levels. These activities, especially focus on the present moment, can help to calm your mind and bring you calmness.

Yoga is another excellent way to reduce stress. It incorporates physical postures, breathing methods, and meditation, making it an effective practice for both the body and the mind. Yoga, whether you're stretching into a position or focusing on your breathing, helps to relieve stress and tension.

Deep breathing exercises are also extremely useful. When you take slow, deep breaths, you participate in your body's relaxation response, which can make you feel much more relaxed. Just a few minutes of deep breathing can significantly reduce stress and help you feel more relaxed.

Exercise regularly 

Working out every day is a great way to maintain your gut health. It reduces inflammation, improves digestion, and enhances the gut bacteria. Here are some of the simple exercises that you can do every day. 

Walking, running, and cycling are all examples of cardiovascular activities that can improve intestinal health.

If you can, include strength training in your workout routine as well. Weightlifting or resistance workouts can help too.

Yoga and Pilates are workouts that not only increase physical fitness but also encourage relaxation and stress reduction, which can be beneficial to gut health. Yoga is practiced worldwide for overall health. 

Prioritize sleeping 

Prioritizing sleep is a must. Sleeping gives the body the necessary rest that it needs. Sometimes we struggle to sleep. This is because the internal clock of the body is not used to sleeping early. Hence sleeping is important, and that too a minimum of 7 to 8 hours a day. 

How to prioritize sleep:

Establish a consistent routine:
Go to bed early and make sleep a daily priority. Following a regular schedule helps regulate your body’s internal clock and promotes healthier sleep patterns.

Protect your sleep hours:
Ensure you consistently get at least 7 hours of sleep, regardless of circumstances. Avoid compromising your sleep time.

Create the right sleep environment:
Sleep in a dark, cool room. Darkness signals your body to relax and prepare for rest. Avoid using your phone before bedtime, as screen light can strain your eyes and severely disrupt your sleep cycle.

Limit screen time:
Reducing screen exposure, especially before sleep, can greatly enhance both your sleep quality and concentration levels.

Giving your eyes a break from screens may lead to better rest and sharper concentration

Optimize your bed climate:
A comfortable sleep environment — including the right temperature, breathability, and humidity — is essential for falling asleep faster and sleeping more soundly.

Explore Wellcare’s Best Bed Climate (BBC) solutions:
Learn how to create the ideal sleep environment with Wellcare’s innovative designs and products.

Avoid unnecessary antibiotics

Sometimes doctors prescribe antibiotics to prevent diseases like colds, fevers, and many others. While antibiotics can be helpful, excess of them can kill both good bacteria and bad bacteria, which is very harmful for the gut health. 

To minimize this effect of antibiotics, you can:

• Don’t use antibiotics unless they are prescribed by a doctor. Excessive use of antibiotics will make your body’s resistance power lower. Not only that, but excess antibiotics can kill good bacteria as well, which destroys gut health. 
  
  
• If you are in an antibiotic course, don’t stop midway. Complete the course and don’t forget to take probiotic supplements or have probiotic-rich foods. This will restore the gut bacteria. 

Maintaining a healthy diet is essential for overall well-being. To support gut health during and after antibiotic use, include foods rich in fiber, prebiotics, and probiotics.

Are supplements and therapies helpful?

Yes, supplements and therapies can be taken in addition to the dietary plan. Let’s have a closer look at the kinds of supplements and therapies that can be taken.

Probiotic supplements

Probiotic supplements are dietary products that contain live microorganisms intended to support and maintain a healthy balance of gut bacteria. These beneficial bacteria, often referred to as "good bacteria," help enhance digestive health, support the immune system, and contribute to overall well-being.

Types

Probiotic supplements come in various forms and strains, each serving a specific purpose for gut health and overall wellness:

Benefits

Probiotic supplements offer a wide range of health benefits:

Improved Digestive Health: Probiotics help maintain a healthy balance of gut bacteria, which can alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and diarrhea.

Enhanced Immune Function: A healthy gut microbiome supports the immune system, helping the body to fend off infections and illnesses more effectively.

Mental health benefits: Emerging research suggests a link between gut health and mental well-being, indicating that probiotics may help reduce symptoms of anxiety and depression.

Weight management: Probiotics can aid in weight loss and management by influencing the bacteria in the gut, which play a role in fat storage and metabolism.

Better nutrient absorption: Probiotics enhance the body's ability to absorb nutrients from food, contributing to overall health and well-being.

Reduced allergy symptoms: Certain probiotic strains have been found to help reduce the severity of allergies and eczema, particularly in children.

How to use them

To maximize the benefits of probiotic supplements:

Prebiotic supplements 

Prebiotic supplements are dietary products designed to support and enhance the growth of beneficial gut bacteria. Unlike probiotics, which provide live bacteria, prebiotics serve as food for these bacteria, promoting a healthy balance in the gut microbiome.

Types

Prebiotic supplements come in various forms, each designed to nourish and support beneficial gut bacteria:

Inulin: A natural fiber found in many plants, inulin is effective in promoting the growth of beneficial bacteria.

Fructooligosaccharides (FOS): These are short chains of fructose molecules that serve as food for good bacteria in the gut.

Galactooligosaccharides (GOS): Derived from lactose, GOS supports the growth of beneficial bacteria in the colon.

Resistant Starch: Found in foods like green bananas and cooked, cooled potatoes, resistant starch acts as a prebiotic by fermenting in the large intestine and feeding beneficial bacteria.

Psyllium Husk: A fiber derived from the seeds of Plantago ovata, psyllium husk is effective in promoting gut health.

Benefits

Prebiotic supplements offer a range of health benefits:

Gut Health: They promote the growth of beneficial bacteria, improving overall digestive health and reducing symptoms of digestive disorders.

Enhanced Immunity: A healthy gut microbiome supports the immune system, potentially reducing the frequency and severity of infections.

Improved Mineral Absorption: Prebiotics can enhance the absorption of essential minerals such as calcium, magnesium, and iron, which are crucial for bone health and overall well-being.

Blood Sugar Regulation: Some prebiotics help in regulating blood sugar levels by slowing down the digestion of carbohydrates.

Weight Management: By promoting a feeling of fullness and supporting healthy digestion, prebiotics can aid in weight management.

How to use them

To maximize the benefits of prebiotic supplements:

Therapies 

Therapies of the mind and body have a significant impact on gut health and overall wellbeing. Practicing these therapies consistently can work wonders. Let’s explore them in detail:

Acupuncture:
An ancient method of pain relief, widely practiced in China. It involves inserting fine needles at specific trigger points on the body to stimulate healing and balance energy flow.

Herbs:
Herbs have been used for centuries for their medicinal properties. Ginger, peppermint, and turmeric, for instance, are known for their powerful anti-inflammatory effects, which support and improve digestive health.

Mind Therapy:
A healthy, stress-free mind is crucial for maintaining gut health. Practices like yoga and meditation are some of the most effective ways to achieve mental calmness and emotional balance.

Hydrotherapy:
Water has long been a source of healing and relaxation. While not considered a standard medical treatment, hydrotherapy is highly effective in relieving muscle tension, reducing fatigue and anxiety, and enhancing sleep quality — all of which indirectly support a healthier gut. Wellcare, with 20 years of expertise in hydrotherapy, brings this natural healing experience into your home. Our 4D DWF Hydrotherapy series blends water and air to create a soothing, bubble-rich environment, mimicking the refreshing feel of waterfalls and country trails.

Incorporate hydrotherapy as a mindful way to support your gut health and relaxation.

Monitoring and maintaining gut health

Listen to your body:
Our body speaks with signs and signals. We need to pay attention to how our body reacts to different diets and routines. If there is any signal that doesn’t seem normal, we should be consulting with a professional. 

Regular check-ups:
If you are experiencing persistent digestive problems, consult a healthcare expert. They can conduct assessments and suggest the required tests.

Long-term maintenance 

Develop long-term habits that promote gut wellness. This includes eating a healthy diet, minimizing stress, remaining active, and getting quality sleep. 

Adapting to changes and problems as they come can allow you to maintain a healthy stomach in the long run.

Improving gut health necessitates a comprehensive strategy

By managing every aspect of your life, you can create an ideal environment for your gut bacteria, leading to better digestion, enhanced mental health, and overall well being. This involves dietary changes, lifestyle adjustments, and, when necessary, the use of supplements and therapies.

In the rush of daily life, we often neglect our health and unknowingly invite problems. Managing gut health might seem overwhelming at first, but remember — every small step makes a difference.

Start by making one or two simple changes, like incorporating more fiber-rich foods into your meals or practicing mindfulness for a few minutes each day. Gradually, these small efforts can lead to significant improvements in your gut health and overall quality of life.

It’s never too late to start making positive changes — and you don’t have to do it alone.

Explore how Wellcare Hydrotherapy can support your wellness journey by helping you relax, reduce stress, and create a more balanced, healthier lifestyle. 

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