Over the past two decades, scientists have ramped up their efforts to uncover secrets showing that “the human gut operates in a miraculously complex system, (the microbiome)” that can influence our health, through a variety of good bacteria that live in our gut “to enhance immune system function, reduce It can reduce depression, help fight obesity, and many other benefits,” says Dr. E.M. Quigley, who led a 2013 study.

This is to find out how gut bacteria communicate with the immune system "and how they affect mood, mental health, immune diseases, endocrine diseases, skin diseases, and cancer," according to the Healthline website.

Although gut bacteria have a primary task of "keeping your body healthy", they can become unbalanced and damage your overall health due to daily habits related to your lifestyle, and may be responsible for this imbalance.

To keep your gut healthy, you need to try to change these habits:

Sitting all the time

Sticking to your seat for long periods of time is bad for your gut health, Dr. said.

Claire Morrison, for the "Huffington Post" website, "Our intestines do not function effectively when we sit, as the abdomen remains compressed for hours, which can slow down digestion, and cause unwanted side effects, such as constipation, bloating and heartburn."

Therefore, a 2017 study recommends exercise because of its “positive health effects on the gut microbiota.”

Dr. is advised.

Edward R. Laskowski stands up about every half hour to "spend more time on your feet" because sitting makes your intestines work less efficiently than they do while standing.

Sticking to your seat for long periods is harmful to your gut health (networking sites)

smoking

Smoking - in all its forms - poses a threat to the health of the intestines, so that digestive diseases, such as Crohn's, become more common among smokers, in addition to their risk of colon cancer, according to the Johns Hopkins Medicine website.

This requires smoking cessation, as a study published in 2013 indicated that “smoking alters the composition of the gut microbiome, and stopping it makes the gut bacteria more balanced,” and a small pilot study in 2019 found that “abstaining from smoking leads to positive changes in gut bacteria.”

Antibiotics

Indiscriminate use of antibiotics for long periods of time is detrimental to gut health because they may also kill beneficial bacteria.

Therefore, it is believed that sudden bouts of nausea or diarrhea are not a coincidence;

And that "the bad side effects resulting from the chaos of taking antibiotics, are often due to the imbalance of intestinal bacteria," says Dr.

Yasmine Omar, internal medicine doctor.

Although a study found that gut bacteria return to normal about 4 weeks after stopping antibiotics, its negative effect extends, even after two years of taking it, even for a short period, according to a study published in 2007.

Taking antibiotics randomly for long periods of time is harmful to the health of the intestine because it may kill the beneficial bacteria (German)

Processed foods

Studies have indicated that people who follow a healthy and diversified diet have a good gut microbiome, unlike those who eat processed foods, such as meat products, sausages, canned baked beans and juices, which damages their gut health.

Because these foods often contain huge amounts of salt, sugar, and fat, eating them exposes your gut to preservatives and added chemicals, which starve the beneficial bacteria in your tummy, while allowing harmful bacteria to grow, according to research by Zoe app developers. ) which tests gut health.

sugary snacks

Excessive intake of sugary snacks (rich in added sugar) negatively affects gut bacteria, which may have a direct link to increased cases of inflammatory bowel disease, according to a study published in 2020.

There are also various studies suggesting that “added sugars harm the gut microbiome,” says Will Polsevich, a gastroenterologist who recommends fruit as a beneficial option for gut health.

Decreased intake of fermented foods

According to the Mayo Clinic website, prebiotics, which are fibers found in fruits and vegetables, are not digested by our bodies, but converted into food for the bacteria in our gut, or probiotics in other words, “Probiotics are gut bacteria, and prebiotics are the food that keeps them alive” and your gut needs A diet rich in both is critical to optimal gut health.

You can achieve this by eating fermented foods, such as yogurt, aged cheese, and sauerkraut.

Also, a study found that probiotic supplementation may benefit those with gastrointestinal conditions, such as irritable bowel syndrome.

Constant stress and tension

Harvard Health tells us that long-term stress and tension can wreak havoc in our gut, directly affecting the gut, and exacerbating symptoms, such as stomach pain, which can lead to more stress.

The body produces certain hormones that make their way into our intestines and negatively affect the bacteria, causing unpleasant stress-related symptoms, such as nausea, constipation, and diarrhea, and then to long-term problems such as irritable bowel syndrome, says Delicia Bateman, an advisory professor at George Washington University.

Lack of sleep

Getting enough sleep is important for keeping your gut healthy.

Conversely, lack of sleep can negatively affect gut bacteria, causing a lot of stress.

A study published in 2016 found that people who didn't get enough sleep two consecutive nights experienced changes in their gut bacteria, the type 2 linked to diabetes, weight gain and obesity, in particular, unlike those who got enough sleep.

Lack of sleep negatively affects gut bacteria causing a lot of stress (pixels)

lack of water

Not drinking enough water, and sugar-free fluids, leads to constipation that may become chronic.

As for drinking a lot of water, it is good for preventing constipation and promoting intestinal health, after it “has been proven to have a beneficial effect on the intestinal mucosa, and on the balance of beneficial bacteria in the intestine,” according to the Healthline website.