One of the key factors influencing gut health is the gut microbiota. A healthy adult carries around 200 species of bacteria, viruses, and fungi in their gut. Among them, some species are harmful, while many others are beneficial and essential for maintaining overall health.

6 signs of a weakened gut health

There are several negative factors that can impact gut health, such as stress, lack of sleep, an unhealthy diet, and overuse of antibiotics. When the balance of the gut microbiota is disrupted, you may experience the following symptoms:

1. Frequent digestive issues:

A decrease in beneficial gut bacteria can disrupt the gut microbiota, leading to digestive disorders such as constipation, diarrhea, irritable bowel syndrome (IBS), and other health problems. Prolonged digestive disturbances not only weaken the body and hinder nutrient absorption but also compromise the immune system and contribute to various serious diseases such as gastric and intestinal inflammation, chronic colitis, and dysentery.

2. Unusual sugar cravings:

Consuming excessive sugar can lead to an overgrowth of harmful bacteria in the gut. Additionally, high-sugar foods, particularly those containing fructose in syrups, have been associated with inflammation in the body and may increase the risk of developing various health conditions.

3. Unintentional weight changes:

Poor gut health can lead to unexplained weight gain or weight loss. The underlying reason is that an imbalanced gut can impede the absorption of nutrients, disrupt fat storage, and affect blood sugar regulation, thereby impacting body weight.

4. Sleep disorders or chronic fatigue:

An unhealthy gut is one of the factors that can contribute to sleep disturbances. In this case, you may often experience insomnia or restless sleep. Over time, this condition can lead to chronic fatigue.

Furthermore, a significant portion of serotonin, a hormone that affects mood and sleep, is produced in the gut. Therefore, a compromised gut can affect the quality of your sleep and mood.

5. Skin sensitivity:

Skin conditions such as eczema can be linked to gut health. On the other hand, gut inflammation caused by poor diet or food allergies can contribute to factors that trigger skin sensitivity.

6. Weakened immune function:

Researchers have found evidence of the impact of gut health on the immune system. Most studies indicate that an unhealthy gut can increase the risk of inflammation and alter the functioning of the immune system. This can lead to autoimmune diseases, which occur when immune cells mistakenly attack the body's own cells instead of harmful agents.

7 steps to improve gut health

1. Minimize stress

Chronic stress can affect your entire body, including the gut. Therefore, you can try various methods to reduce stress, such as:

- Meditation;

- Walking;

- Massage;

- Spending time with family, friends, or pets;

- Aromatherapy Limiting alcohol consumption;

- Laughter and humor;

- Yoga practice.

2. Get enough sleep

Inadequate or poor-quality sleep can have serious effects on gut health, leading to various sleep-related issues.

Consistent and sufficient sleep of 7-8 hours per night can help improve gut health. If you experience sleep problems, consult a healthcare professional to identify the causes and find appropriate solutions.

3. Eat slowly

Chewing food thoroughly and eating slowly can help reduce the risk of obesity, diabetes, and make better food choices. This also aids in minimizing discomfort in the digestive tract and maintaining a healthy gut.

4. Stay hydrated

Drinking an adequate amount of water is believed to be related to the diversity of gut bacteria. A 2022 study found that individuals who drink more water have fewer pathogenic gut bacteria. Additionally, staying well-hydrated offers many health benefits, helps prevent constipation, and is a simple way to promote gut health.

To ensure proper hydration, you can opt for boiled and cooled water, bottled water, or consider alkaline ionized water like Mũi Né Alkaline Ionized Water. This type of water is gaining popularity due to its positive health effects, such as:

Naturally alkaline to balance the gut pH: Mũi Né Alkaline Ionized Water has a pH level of 8.5 - 9.5. As a result, it can easily neutralize acidity from food, support prevention and treatment of gut-related conditions such as acid reflux, colitis, and digestive disorders.

Antioxidant properties: Mũi Né Alkaline Ionized Water contains hydrogen, a potent antioxidant. Thus, incorporating alkaline ionized water into your daily routine helps replenish abundant hydrogen, slows down the aging process, eliminates harmful free radicals, and enhances immunity effectively.

Boost immune function: Mũi Né Alkaline Ionized Water is not only filtered to remove dirt, harmful bacteria, and impurities but also retains beneficial natural minerals such as calcium, potassium, zinc, sodium, and magnesium, which help enhance cellular function and immune system.

Quick absorption: Through the process of molecular separation and restructuring, the molecules in alkaline ionized water are smaller in size, approximately 5 times smaller than regular water molecules. This results in a powerful extraction of food essences, contributing to enhanced flavors in food. Moreover, using pH 9.5 alkaline ionized water to brew tea can result in a sweeter and more aromatic flavor.

5. Supplement with prebiotics and probiotics

Adding prebiotics and probiotics to your diet can help improve gut health. Prebiotics are a type of fiber that nourishes beneficial bacteria in the gut. On the other hand, probiotics are live beneficial bacteria for the gut.

However, individuals with serious health conditions or compromised immune systems should exercise caution when supplementing. Additionally, not all probiotic supplements are created equal, and not all may provide true benefits for gut health. It's best to consult with a healthcare professional before considering supplementation.

6. Check for food intolerances

If you experience symptoms such as bloating, abdominal pain, diarrhea, nausea, fatigue, acid reflux, it's possible that you may have a food intolerance. Food intolerance occurs when the body is unable to digest a particular food or component. For example, lactose intolerance means a deficiency in the enzyme needed to break down lactose, the sugar in milk.

If you suspect you have a food intolerance, you can try eliminating the suspected triggering foods to see if your condition improves. By identifying and eliminating the "culprit" causing the food intolerance, you can experience positive changes in gut health.

7. Adjust your diet

Limiting the consumption of fast food, sugary foods, and high-fat foods can help improve gut health.

In addition, you should increase your intake of fiber-rich foods, as they can contribute to a healthy gut microbiome. Moreover, a diet rich in nutrients and polyphenols can have a positive impact on your gut health. Some examples of foods that are beneficial for your gut include:

- Vegetables and fruits: Incorporate a variety of colorful vegetables and fruits into your diet. These foods provide essential vitamins, minerals, and fiber that promote a healthy gut.

- Tea: Certain types of tea, such as green tea, contain polyphenols that can have antioxidant and anti-inflammatory effects, benefiting your gut health.

- Coffee: Moderate consumption of coffee has been associated with a lower risk of certain gut disorders and may contribute to a healthy gut microbiome.

- Red wine: In moderation, red wine has been shown to have potential health benefits, including promoting a diverse gut microbiota. However, excessive alcohol consumption can have negative effects on gut health, so it's important to consume alcohol in moderation.

Remember, maintaining a balanced and varied diet that includes a wide range of nutrient-rich foods is key to supporting a healthy gut and overall well-being.