Good Gut Health: The 6 Mistakes That You Are Making That Aren’t Good For Good Gut Health By Dr Emily Prpa
DR EMILY PRPA
In the past few years talk about gut health and the use of probiotics has been everywhere. Why does it matter so much? The gut microbiome is essential for everything including hormone balance, mental well-being and even good skin health. Given this it makes sense to work on having great gut health and to achieve that it is important to know what not to do.
Dr Emily Prpa who is Yakult’s Registered Nutritionist and Science Manager speaks exclusively on the things not to do if you want good gut health. Yakult has been investing in gut bacteria since 1935, when its founder Dr Shirota, developed the now famous milk drink Yakult, with a unique strain of bacteria, now known as L. Casei Shirota, which increases the bacteria in the gut.
If anyone would know about good gut health it would be Yakult and their Registered Nutritionist and Science Manager, Dr Emily.
We are excited to share with you the mistakes she pointed out that we are making that is keeping us from good gut health.
Here they are…
1. Neglecting Quality Sleep
Getting less than the recommended 7-9 hours of quality sleep not only leaves us tired, but also disrupts our body’s natural rhythm, impacting the delicate balance of bacteria in our gut. Research shows that disturbances in sleep patterns can adversely affect the gut microbiota, potentially leading to an imbalance that could hamper digestive health.
2. Being inactive
The temptation to be sedentary can affect our overall health, including gut health. Whether it’s a spontaneous dance to your favourite tunes or a brisk walk or a turn on the exercise bike, regular exercise can promote a healthy lifestyle, positively impacting gut health and mood. In fact, the NHS1 recommends that we should be aiming for 2 days of strength training, 150 minutes of moderate or 75 minutes of vigorous exercise weekly, spread activity over 4-5 days. Exercise supports immune function, enhances microbiome diversity, and facilitates smooth digestion, potentially alleviating symptoms of constipation.
3. Stressing too much
In this fast-paced life, stress is easy to come by. Stress, whether physical or psychological, triggers a chain reaction in the body, including the production of the stress hormone called cortisol. This may disrupt the communication pathways between the gut and the brain, known as the gut-brain axis. Such disruptions can alter blood flow and secretions in the gut, which could create favourable conditions for harmful bacteria and inhibit the growth of some helpful bacteria. Take stress off the menu by going for a walk, practising breathing exercises, reading a book, or meditating.
4. Inadequate Fiber Intake
Fibre is crucial for gut health. It’s important to meet the recommended daily amount of 30g per day. Our gut microbes thrive on a variety of fibres, both soluble and insoluble, so to ensure you nourish your entire community of microbes, incorporate a diverse mix of fibre by including fruits, vegetables, whole grains, and legumes in your meals.
5. Overlooking fermented foods
Certain fermented foods are well-known to support gut health. Studies show that microbes in certain fermented foods contribute to diversity in the gut microbiota, fostering overall gut health. What’s more, the fermentation process enhances the availability of polyphenols, strengthening the gut barrier, supporting immune function, and removing toxins 2.
6. Not drinking enough water
You’ve heard it before, and it’s worth repeating. Drinking water does more than quench your thirst – it’s essential to keep your body functioning and feeling healthy. Nearly all of your body’s major systems depend on water to survive. Sufficient water intake is crucial to help food move smoothly through your digestive system, ensure nutrient absorption, and facilitate food breakdown for easy absorption into the bloodstream.
They say that knowledge is power and Dr Emily’s pointers were everything we needed to feel empowered in the pursuit for good gut health. Who knew that there was so many things we were doing that was not great for our gut? Knowing what to avoid is going to transform our gut health this year.
Many thanks to Dr Emily Prpa and Yakult. Discover all Yakult products here.
Learn more about good gut science here.