What’s An Unhealthy Gut?

WHAT’S AN UNHEALTHY GUT? HOW GUT HEALTH AFFECTS YOU

Medically reviewed by Saurabh Sethi, M.D., MPH — Written by Megan Dix, RN, BSN

The gut microbiome The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer. At one time, our digestive system was considered a relatively “simple” body system, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted. The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body. According to Dr. E. M. Quigley in his study Trusted Source on gut bacteria in the Journal of Gastroenterology and Hepatology, having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits.

7 Signs of an unhealthy gut

Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can all damage our gut microbiome. This in turn may affect other aspects of our health, such as the brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients, and even the development of cancer. There are a number of ways an unhealthy gut might manifest itself. Here are seven of the most common signs: 1. Upset stomach Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste. 2. A high-sugar diet A diet high in processed foods and added sugars can decrease the amount of good bacteria in your gut. This imbalance can cause increased sugar cravings, which can damage your gut still further. High amounts of refined sugars, particularly highfructose corn syrup, have been linked to increased inflammation in the body. Inflammation can be the precursor to a number of diseases and even cancers. 3. Unintentional weight changes Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss may be caused by small intestinal bacterial overgrowth (SIBO), while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption. 4. Sleep disturbances or constant fatigue An unhealthy gut may contribute to sleep disturbances such as insomnia or poor sleep, and therefore lead to chronic fatigue. The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well. Some sleep disturbances have also been linked to risk for fibromyalgia. 5. Skin irritation Skin conditions like eczema may be related to a damaged gut. Inflammation in the gut caused by a poor diet or food allergies may cause increased “leaking” of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema.

6. Autoimmune conditions Medical researchers are continually finding new evidence of the impact of the gut on the immune system Trusted Source. It’s thought that an unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This can lead to autoimmune diseases, where the body attacks itself rather than harmful invaders.

7. Food intolerances Food intolerances are the result of difficulty digesting certain foods (this is different than a food allergy, which is caused by an immune system reaction to certain foods). It’s thought that food intolerances may be caused by poor quality of bacteria in the gut. This can lead to difficulty digesting the trigger foods and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea. There is some evidence that food allergies may also be related to gut health.

7 Things you can do for your gut health

1. Lower your stress levels Chronic high levels of stress are hard on your whole body, including your gut. Some ways to lower stress may include meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet. Here are 10 ways to reduce feeling stressed. 2. Get enough sleep Not getting enough or sufficient quality of sleep can have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have trouble sleeping. 3. Eat slowly Chewing your food thoroughly and eating your meals more slowly can help promote full digestion and absorption of nutrients. This may help you reduce digestive discomfort and maintain a healthy gut. 4. Stay hydrated Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut. 5. Take a prebiotic or probiotic Adding a prebiotic or probiotic supplement to your diet may be a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. People with bacterial overgrowth, such as SIBO, should not take probiotics. Not all probiotic supplements are high quality or will actually provide benefit. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit. 6. Check for food intolerances If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits. 7. Change your diet Reducing the amount of processed, high-sugar, and high-fat foods that you eat can contribute to better gut health. Additionally, eating plenty of plant-based foods and lean protein can positively impact your gut. A diet high in fibre has been shown to contribute tremendously to a healthy gut microbiome.

CYCLING AND ITS IMPORTANCE

Wokingham Borough Council is doing a two-cycle lane in Woodley which is going to include eight new pedestrians crossing on Church Road and Woodlands Avenue. However, the cycle lane will run through Woodlands Avenue which will go through Woodley Town Centre and Church Road. This will also go through Howth Drive and Lytham Road. The project which started in January, is expected to end in spring 2022. Drivers will be expected to leave a distance of the last 1.5 metres when overtaking a cyclist. The rule of 186 says “give them plenty of room and the benefits of the new cycle lane do not attempt to overtake within the lane. Allow them to move across your path as they travel around the roundabout”. It is reasonable to say that they are given plenty of room because they might feel unstable or uncomfortable if the car is too close to them.

Why would this cycle lane benefit cyclists? Here is how. Safety improvement for bikes. This will increase safety for cyclists, and it will encourage people to use bikes more. There will be less incidents with cyclists and of course fewer injuries. Cycle friend environment also contributes in the fight against and slow of global warming as well as attracts tourists who want to explore the Town. The attention of drivers may also decrease and plenty of planning is required. This means, while cyclists need the lanes for their own safety, drivers may get angry and annoyed being in front of a cyclist. Cyclists need the lane to increase their safety and there are a lot more cyclists now that cycling has increased in popularity. A lot of people love cycling because they can cut through the traffic. It is also cheaper to cycle; you don’t have to pay car insurance. It’s also good exercise for people, while also helping with climate change by reducing the carbon emissions from cars.

JOURNALING BENEFITS - Edited by Chloe Jones

One of the ways to deal with any overwhelming emotion is to find a healthy way to express yourself. This makes a journal a helpful tool in managing your mental health.

Journaling helps control your symptoms and improve your mood by:

• Helping you prioritize problems, fears, and concerns • Tracking any symptoms day-today so that you can recognize triggers and learn ways to better control them • Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors Journaling is an accessible way of figuring out the parts of yourself that need nurturing. It can help purge any emotions and frustrations. The positives of journaling in times where you are not seeing a therapist are: • You are completely honest with yourself • There are no feelings of embarrassment • You can write endlessly without worrying about it making sense to someone else • By writing your thoughts and feelings regularly, it can give you introspective. It’s important to work through your emotions and feelings as they impact your behavior and your behavior impacts people around you, creating these strong foundations can set you up for healthier relationships and choice making. Writing down passing thoughts that you may not acknowledge usually, may give you insight on how you view the world. Help deconstruct your ego and the things you consider bad about yourself and viewing people around you as equals rather than putting some on pedestals.

Steps to journaling

• Expressing gratitude, this may seem difficult on particularly low days, or feel repetitive, however noticing things you feel grateful for can help turn what initially seems a negative, into a positive (rainy days, cold weather, alone time) • Address how you are feeling • What made you feel that way? • Taking pride in what you create and achieve, even small things!

Shadow work: Shadow work is a practice to help us become whole again.

Looking at negative parts of our psyche’s that we don’t notice usually. Our emotional reactions to things, the primitive negative emotions that work on impulse like envy, greed, selfishness, power. By working on these deep parts of ourselves also creates room to notice the things that make us feel confident and fulfilled. Every bit of shadow work is personal experience and internal experiences could not be compared to someone else’s.

PROMPTS to guide you with shadow work journaling.

• How can I be kinder to myself in what ways do I punish myself? • What is my definition of failure?

What is something I have failed at before? What emotions did I feel and how did I move forward? • Do I hold any grudges that I could let go, what is my motive for holding on? • Think of a time someone broke my heart, in what ways could I have been responsible? • In what ways am I privileged, what do I take for granted? • Write a letter to your teenage self. • How do I handle external criticism? Do I get defensive?

What feels like a personal attack? • Do i offer kindness without attachment or the narrative of being taken advantage of • Describe a person I have a strong negative reaction to and their negative qualities? Replace their name with mine, why am I feeling this? • What don’t I like about myself and feel insecure about? • Analyze a bad habit I have and how it negatively impacts my life, how did I develop it and why? • Who do I idolize and place on a pedestal? What about them makes them special? • When I feel jealous of someone else, what is my jealousy usually tied to? What does the person have that I feel lack of? Personally, journaling and shadow work is still a practice I dedicate myself to daily, and my journey is continuing. However, over the last 4 months I have been using this tool. I have found myself more in control of my emotional reactions. Acting less on impulse creates less risk of upsetting people around me. My relationships are stronger and healthier now I have acknowledged any unhealthy dependencies and insecurities I used to project onto someone close to me.