Can you heal your gut and lose belly fat?
Are there other links to good gut bacteria and our health both mental and physical?
I wish to share with you some information about the importance of good gut health and how you can improve your life.
The bacteria that live in our gut play such an important role in our general well being. We have trillions of these microbiomes in our digestive tract that make up their own eco system. They impact everything in our lives from Fat Loss, Inflammation, Depression and even Anxiety.
To give you an example let’s talk briefly about FAT LOSS. The bacteria living in our gut plays such a huge part to insulin sensitivity which controls the way our body responds to carbohydrates; especially how likely it is to turn them into fat. Increasing our insulin sensitivity makes it easier to burn carbohydrates.
Research has shown a correlation between low gut bacteria diversity and obesity. This means that we need to optimize the gut bugs to ensure that they are working effectively enough to stop us storing fat around our stomach area especially.
Our brain and stomach are inextricably linked, and you notice this when you have indigestion for example which is a known side effect of stress. However, things have progressed in that we are learning that whilst the mind can affect the gut, the gut can also affect the mind.
Check The Signs
I believe that it is important for everyone to have a gut health check every so often to ensure that your gut is always working at its peak of fitness.
Firstly, determine if you have an issue e.g. Diarrhea, constipation, stomach cramping. Other signs that could be linked are Bloating, Heartburn or stomach pain.
Secondly look at other signs you might be experiencing such as eczema, rashes, psoriasis, depression, anxiety, migraines and headaches for example.
Please note that everyone is different and that you want to notice changes to your body that are unusual from the normal experiences you have had.
Thirdly, start a food diary and this might build up a pattern and help you link to a food source e.g. Lactose, Sugar, Gluten,
Home Microbiome testing kit might then be worth purchasing to give you an insight to what your own microbiome ecosystem might be doing.
Better Food Choices
The biggest and easiest way to change things in your gut is to eat more Fibre such as Fruit, Vegetables, Lentils, Whole Grains which will help ferment in the intestines. Also, probiotics (food that breaks down into chemicals to feed good bacteria) such as Onions, Garlic, Leeks and Oats.
Ensure that you eat a wide variety of different whole, nutritious food as they all play differing roles when it comes to gut bacteria.
Limit your animal products and at least have 1 day per week that is meat free. Animal and dairy products are highly inflammatory.
Sugar, Starch, Saturated and Trans Fats are also highly inflammatory and can lead to poor absorption of nutrients which can lead to serious health conditions such as Crohns Disease and Irritable Bowel Syndrome.
Foods such as Live Yoghurt, Kim chi, Temeh, Miso and Kombucha are excellent sources of probiotics. (Stay away from anything pasteurized as these kill off bacteria). Probiotics are live bacteria and yeast often described as the good or friendly gut bacteria.
Research is finding that a healthy microbiome will help in reducing inflammation and fight against illnesses such as colds, heart disease, arthritis, cognitive deterioration, and some cancers. In addition, the bacteria may help burn body fat and reduce insulin resistance.
Try Intermittent Fasting
Intermittent Fasting of about 16 hours has also been shown to help good gut health. Giving your gut a rest from digestion can help to lower the inflammation, shed water weight, and reduce bloating. The other health benefits of Intermittent Fasting are huge, so it is worthwhile trying.
Intermittent Fasting is a great way to heal your gut and lose belly fat
Ensure you are getting enough sleep. Sleep deprivation increases our cortisol levels (stress hormone) which in turn affects our gut. This can create inflammation which can become another issue with the gut and natural processes such as digestion and metabolism.
Get Your Stress Levels Under Control
Getting your stress levels under control will hugely help with keeping your gut healthy. Chronic stress has been linked to Leaky Gut Syndrome which is caused from inflammation. It is therefore important to know what those triggers could be, Work, Emotional, Physical or Environmental. You then also need to find a way that works for you to combat this stress and help it to subside.
Make time for FUN
Get Enough Sleep – 6 to 8 hours
Clean Up your environment
The last thing for me is about getting enough Exercise. A study in both lean and obese people looked at reactions when active and sedentary. In both groups during periods of exercise they saw an increase in microbes that produce the short chain fatty acids that our bodies especially need during indigestion.
Aerobic exercise especially has been linked to an increased number of bacteria in your gut diversity which helps your microbiome. Regular exercise is an important step in getting your gut healthy.
What Are Short Chain Fatty Acids?
Short Chain Fatty Acids are the main source of nutrition for our colon and play an important role in our health and disease such as Type 2 Diabetes, Heart Disease, Colon Cancer and Obesity.
Short Chain Fatty Acids are produced when the friendly gut bacteria ferment fiber in your colon and are the main source of energy for our colons.
Therefore, a Healthy Gut is important for our longevity of life, it will help to lose bodyfat and it is something that is within our own control. It is so important for us to look after ourselves to keep us both physically and mentally fit and certainly free from illnesses and disease.
Think about these areas where you can help yourself to live better
Exercise including Aerobic Activity
Change your mindset to change your lifestyle which will help you to live and feel better.
Let me know what you think and how you get on. Help others by sharing your comments and questions.