Why is Gut Health Important?
The connection between stress and gut health
Symptoms and Conditions related to Stress and Anxiety
What can be done to Improve Your Gut Health?
- Take a Gut Microbiome Test: The first step to improving gut health is to take a test like the Bione Gut Microbiome test that will give you an idea of the current state of your gut health. Based on the results of the test, you can tweak your diet to attain optimal gut health with help from Bione’s expert dieticians.
- Eat Mindfully: Pay close attention to what you eat and how you eat your food. Do not eat junk food in a hurry just to satisfy your hunger pangs. Take only healthy snacks, plan your meals carefully and do not eat while you are on the laptop or on your phone as you would not be paying attention to what you eat. Enjoy every bite you eat.
- Aid the digestive process: Make digestion as smooth as possible by eating in a relaxed state, having plenty of fibrous food and drinking water. When you are in a relaxed state, you will produce more gastric juices to absorb the nutrients from the food. Drinking at least six to eight glasses of water on a daily basis boosts the digestive process.
- Exercise on a regular basis: Make it a point to exercise on a regular basis. Exercising reduces stress and contributes to your emotional and physical wellbeing.
- Relax: Using relaxation techniques like yoga and spending time with pets or loved ones can help you relax and reduce stress
What kind of diet changes should you make to improve mental health?
- Fibre: Eating foods that are rich in fiber like oats, nuts, beans and legumes, fruits and vegetables can sharpen your memory and brighten your mood. Fibre is beneficial for your gut microbiota and decreases inflammation and oxidative stress.
- Vitamin D: Foods that are rich in vitamin D like salmon, tuna, egg yolks can nurture the growth of beneficial bacteria and decrease inflammation in your digestive tract.
- Protein: Upping your protein intake increases the level of nitrogen in food and this can help control the growth of bad bacteria. Protein can reduce anxiety levels as it can boost the production of serotonin, the “happy hormone” in the gut. Yoghurt, milk, eggs, fish, chicken, broccoli and oats are all good sources of hormones.
- Omega-3s: Foods containing omega-3 fatty acids like flax seeds, walnuts and fatty fish like sardines and mackerel can help increase memory and cognitive function. The can also play a role in reducing cholesterol levels and sugar cravings.