Lifestyle Habits Destroying Your Gut Health

The crazy pace of modern life can leave us stressed, overwhelmed, and exhausted. These feelings can encourage us to reach for vices that help us feel temporarily relaxed, like… chocolate, alcohol, cigarettes, Netflix binges, and other not-so-healthy options.  

These things feel good at the time - but our gut has to pay the price!

Neglecting your gut health can have both short and long-term consequences for your overall well-being. 

Let’s take a look at the lifestyle habits that might be wreaking havoc on your digestive well-being. After all, a healthy gut is not a given - it's a choice!

Lifestyle Habits Destroying Your Gut Health

Not eating a diverse range of foods

Did you know that your gut microbiome has a direct impact on almost every other system in your body? Gut bacteria interacts with your immune cells, skin, energy production, lungs, heart, bones, and especially your brain. In fact, gut microbiota is considered the most significant factor in maintaining overall health. This is because those ‘friendly bugs’ in your gut have dozens of jobs to do: breaking down the food you eat, protecting your body against pathogens, stimulating an immune response, and producing nutrients.^[1]

But a poor diet can seriously upset your gut bacteria! 

Foods that are highly processed and/or high in refined sugar, saturated fat, refined grains, or artificial sweeteners are not conducive to good gut health. While treats are okay in moderation, eating these foods regularly can take a toll on the balance of bacteria in your gut.
The best way to support your gut microbiome is by eating a diverse range of foods, especially those rich in nutrients. Fresh fruits, leafy greens, nuts, seeds, and fermented foods such as yoghurt, sauerkraut, miso, and kefir support your gut bacteria and keep your body functioning as it should. 

Lack of exercise
For many of us, work involves driving to the office, sitting at a desk for several hours, then driving home. Suddenly, the day is over - and you haven’t done any exercise! 

Unless you make time to be physically active, it doesn’t happen. And your gut health will suffer for it! 

Studies have shown that a sedentary lifestyle can have a serious impact on the diversity and composition of gut microbiota. In other words, not getting enough exercise can cause havoc within your gut, potentially allowing the ‘bad’ species of bacteria to overwhelm the ‘friendly’ bacteria. 

Getting active every day can do wonders for your gut health. Even if it’s just 30 minutes a day, five days a week, physical activity can help to boost populations of healthy bacteria and improve overall digestive function. Take a walk before breakfast, or after dinner. Cycle to work. Join a jogging club or a sports team. It’s easy to fit in exercise when you make it part of your life!

 

Drinking too much alcohol
Most of us enjoy the odd tipple, but drinking to excess - or just drinking regularly - can cause long-lasting damage to gut health.
Large amounts of alcohol can affect your ability to produce digestive enzymes, making it difficult for your gut to break down food and absorb nutrients.
Over time, drinking to excess may also damage the mucosal barrier that makes up the lining of the gut. This can have a serious impact not only on digestive health but on overall immune function. And, as with poor diet and lack of exercise, too much alcohol can also disrupt the healthy microbial populations in the gut.

Limiting your alcohol intake - or cutting out alcohol entirely - can give your gut bacteria a chance to renew and regenerate. You might be amazed at how much better you feel!

 

Cigarette smoking

It’s easy to think that smoking cigarettes would have nothing to do with your digestive function, but research suggests otherwise. Cigarette smoke is a source of toxic chemicals, including nicotine, aldehydes, heavy metals and many others. These toxins are breathed into the lungs and absorbed by the blood, where they can do serious damage to cells and tissues. 

Cigarette toxins can also decimate healthy gut microbiota and cause all sorts of havoc to your digestive health. Exposure to cigarette smoke can raise your intestinal pH, which allows the harmful bacteria to thrive, potentially overwhelming the good bacteria. 

And if you thought vaping is less damaging, think again. Vapes and e-cigarettes can damage the gastrointestinal barrier and trigger harmful processes in the body.

The takeaway? Smoking - in any form - is 100% bad news for your gut, and for your health in general. This one is a no-brainer: your best bet is to quit.

How to restore your gut health

If you’re guilty of some of the habits we’ve mentioned - and you’ve been experiencing gut symptoms such as bloating, constipation, or indigestion - it might be time to rethink your lifestyle. What ‘bad habits’ can you cut back on, or cut out completely? 

Sure, some treats have benefits when enjoyed in moderation - like dark chocolate, red wine, or the occasional day on the couch. But the key word is moderation. The first step in supporting your gut health is to minimise those potentially harmful habits. So - kick the smoking, eat more fruits and veges, and get off the couch!

 

Once you’ve done that, the next step is to invest in some gut health support. 

 

One of the best gut health supplements for those experiencing digestive issues is Nutralife Gut Relief. This great-tasting powdered formula features prebiotics, slippery elm, curcumin, and key nutrients such as glutamine and zinc. These ingredients assist in balancing gut microbiome and in maintaining a healthy gastrointestinal barrier. Just mix with water once a day and take before meals to help soothe gut irritation and support healthy digestive function.

If “keeping regular” is a bit of an issue for you, try Phloe® Bowel Health. Phloe® contains a unique kiwifruit extract to help keep your digestive system moving and reduce symptoms such as bloating, flatulence and digestive discomfort. It’s safe to take once a day and is available in capsules and chewable tablets. 

 

Check out the whole range of gut supplements at Bargain Chemist and make a plan to get your digestive function back where it should be. Remember - treats are fine, but exercise and nutrition are even better! 

 

Always read the label and use as directed. If symptoms persist see your healthcare professional.

 

 

^[1] https://www.nature.com/articles/s41392-022-00974-4