How looking after your gut could help ‘cut the risk’ of illnesses such as type 2 diabetes, cancer and Alzheimer’s
TALK about gut health is everywhere.
But is this just another fad? Or could looking after your tummy be the key to keeping healthy?
Scientists from the University of East Anglia have found that changing your gut bacteria can keep you healthy into midlife and beyond, reducing risk of illnesses such as type 2 diabetes, cancer and Alzheimer’s.
The problem is that, as we age, the trillions of microbes in our tummies age, too. These bacteria, fungi and viruses can turn toxic and speed up the development of disease.
Only now, scientists are beginning to discover how we can keep these microbes young.
Doing so will not only lower your risk of diseases such as cancer and dementia in later life, but could also eliminate troublesome symptoms such as tummy pain and bloating in the here and now.
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Medical research charity Guts UK says 43 per cent of Brits now suffer with tummy problems. Signs of an unhealthy gut include constipation, bloating, flatulence and pain.
‘Bad bacteria linked to low immune function’
Sufferers can also feel tired and have trouble sleeping, as the hormone serotonin which aids sleep is produced by the gut.
Food intolerance, cravings, weight gain and skin irritations such as acne or eczema may all be the result of an unhealthy gut, too.
Fitness and nutrition expert Penn Weston told Sun on Sunday Health: “If your gut isn’t healthy, this can cause chronic fatigue and inflammation in the body and you may experience brain fog, diarrhoea and joint pain.
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“Studies have linked some bad bacteria to lower immune function and other conditions such as asthma, diabetes, heart disease, anxiety and depression.
“That is why gut health has been such big news. Improving it can make a real difference to your overall health.”
Here are Penny’s top tips for a healthy gut . . .
EAT PROBIOTICS AND FERMENTED FOODS
Probiotics are live bacteria which help to restore the natural balance of bacteria in the gut.
Eating the likes of yogurt, kefir, sauerkraut, kimchi and fermented vegetables full of good bacteria can enhance the diversity of gut microbes and reduce inflammation.
FRUITS AND VEGETABLES
People who eat at least 30 different plant-based foods each week have more varied gut bacteria, but it can be hard to hit this target.
Simply try to eat as big a variety as you can.
BE SOCIAL
Being sociable and seeing friends is good for your gut. An Oxford University study revealed sociable people have higher levels of healthy gut bacteria.
The same study also found people with higher stress or anxiety had a lower microbiome diversity.
NEVER SLEEP ON A FULL STOMACH
Don’t go to bed on a full stomach or lie down after eating.
You need to give your body time to digest properly.
DITCH INFLAMMATION FOODS
In general, you want to reduce your intake of inflammatory foods such as refined carbohydrates, sugar, alcohol, coffee, red meat and artificial sweeteners.
Coffee can aggravate the digestive system and cause bloating.
Sugar can lead to an imbalance of bacteria in the gut. It allows harmful bacteria to grow, while decreasing the number of good bacteria.
GET MOVING
Studies have shown that athletes have a larger variety of good gut bacteria.
Physical activity can help your body’s digestive system move along and make things feel more comfortable.
Exercise gets your blood pumping, and jumping up and down helps to move things along the gut too.
GO WHOLEGRAIN
Wholegrains such as barley, oats, quinoa and bulgar contain fibre which helps our intestines to move things through.
They feed the good bacteria and can help to increase the variety of bacteria in our gut.
Studies have shown that eating wholegrain breakfast cereals as well as brown rice increases that diversity.
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'BROCCOLI ANDROCKET HELPED BEAT MY IBS'
HANNAH DEERING is 46 and a registered nutritionist, from St Albans, Herts. She says . . .
At 14, I was diagnosed with IBS. I’d get so bloated after dinner, my stomach would swell up and feel painful. I had nausea most mornings.
I saw my GP but the problem wasn’t resolved.
I’ve had it for most of my life. After having children, I developed new symptoms such as a lump in my throat and lots of mucus but a doctor said it was all psychosomatic.
I’d often have loose stools, reflux, heartburn, a bad taste in my mouth and severe night-time coughing.
I looked 20 weeks’ pregnant when I wasn’t. I was a stockbroker, but in 2016 I retrained as a nutritionist.
After three years studying food, I realised my symptoms could be eased. I cut trigger foods including dairy, gluten and gas-producing vegetables such as onions.
I began eating more bitter foods such as rocket and broccoli to increase my stomach acid to aid digestion.
I also eat lots of fermented and plant foods to help boost healthy bacteria.
I feel like a different person. I hardly ever have any episodes related to my IBS and never7 feel bloated.