Health
Be well: Improve your gut health with 5 top tips from a nutritional therapist
The gut does much more than just digest food. It also helps support the immune system, central nervous system, heart health, mental health and other essential bodily functions, per Healthline.
“The gut microbiome is an ecosystem, and it is important that all the different microorganisms within it are balanced,” Abir Hamza-Goodacre, a registered nutritional therapist at Benenden Hospital in the U.K., said in a statement to Fox News Digital.
When the bacteria in the gut microbiome are balanced, the body is better able to process food, distribute nutrients throughout the body and eliminate waste.
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When the gut microbiome is out of balance — a condition called dysbiosis — people can face a higher risk of disease, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), diabetes, obesity, cancer, heart issues and other health conditions, per WebMD.
“When it comes to supporting this diverse ecosystem and looking at your gut health, it is never just one thing in isolation,” Hamza-Goodacre said.
“Given that the gut is so intrinsic to overall well-being, you have to look at your wider lifestyle and what could be affecting your gut health.”
There are some specific changes that anyone can make to their lifestyle and diet to support a balanced gut, which Hamza-Goodacre shared with Fox News Digital.
Here are five smart tips.
1. Eat a whole-food diet
Diet is key to favorable gut health, according to Hamza-Goodacre.
“Often, the people with a healthy and diverse gut ecosystem are those who eat a range of colorful fruits and vegetables every day,” she said.
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Consuming too many processed foods, sugary snacks and unsaturated fats can cause an imbalance between bad and good gut bacteria, the nutritionist warned.
She recommends incorporating a diverse range of fruits and vegetables into the everyday diet.
“It is also important to include sources of insoluble fiber in your diet, which help to speed up the passage of food through the stomach,” Hamza-Goodacre said.
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Some examples of insoluble fiber sources include nuts, grains, legumes, cauliflower, strawberries and raspberries.
2. Embrace fermented foods
Some of the best foods you can eat to support gut health are fermented foods, the nutritionist said.
“The gut microbiome is an ecosystem, and it is important that all the different microorganisms within it are balanced.”
“Eating fermented foods can help boost the number of good bacteria, also known as probiotics, in your gut, ultimately aiding your digestive system,” she explained.
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Plain yogurt, kefir, kimchi, miso and tempeh are some examples of fermented foods.
3. Reassess your stress
Research has shown that high stress levels can cause a reduction of good bacteria in the gut, Hamza-Goodacre said.
“Consistently high stress levels could be the cause of an unhealthy gut and could also lead to digestive issues such as constipation or loss of appetite,” she noted.
“Even small changes, such as practicing mindfulness, exercising more and speaking to a mental health professional could improve your overall well-being and gut health,” she added.
4. Move your body
Increasing activity levels can improve all areas of wellness, including the gut.
“The increased oxygen in your bloodstream and rise in body temperature that comes with exercise are exactly the conditions your good gut bacteria thrive on,” Hamza-Goodacre said.
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For those who are just starting out with exercise, implementing small changes, such as a quick power walk or gentle jog, are recommended.
“Pilates and yoga are also great low-impact exercises to strengthen muscles and work up a sweat,” she added.
5. Limit artificial sweeteners
Another simple dietary change to make for your gut is to limit the use of artificial sweeteners, Hamza-Goodacre suggests.
“Artificial sweeteners can disrupt the balance of beneficial bacteria in your gut,” she said.
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“An imbalanced gut flora can lead to stomach disturbances such as gas and bloating, as well as more long-term symptoms, such as unintentional weight changes or constant fatigue.”
If you have a more sensitive gut or notice uncomfortable stomach symptoms occurring after consuming products high in artificial sweeteners, Hazma-Goodacre suggests opting for naturally sweet foods, such as bananas, berries, sweet potatoes and cashew nuts.
To read more pieces in Fox News Digital’s “Be Well” series, click here.
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Health
Disrupted sleep, plus nightmares could be linked to autoimmune diseases, experts say
Those who experience vivid nightmares and odd hallucinations might have an underlying autoimmune disease, a new study suggests.
An international research team led by scientists at the University of Cambridge and King’s College London explored the potential link between nightmares and hallucinations and systemic autoimmune rheumatic diseases.
The study, published in March in the journal eClinicalMedicine, included 676 people with lupus and 400 people from the medical field, as well as interviews with 69 people living with systemic autoimmune rheumatic diseases, SWNS reported.
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Those with autoimmune diseases were asked about the timing of their neurological and mental health symptoms, such as disrupted sleep, hallucinations, depression and loss of balance.
Of the 29 symptoms listed, the participants were asked to rank such symptoms in the order in which they occurred relative to their disease flare-ups.
The study found that three in five people experienced “vivid” and “distressing” nightmares that involved being trapped, attacked or falling — resulting in disrupted sleep.
One-third of those immune-compromised participants said they noticed the trend over a year before their lupus onset.
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Lupus is defined as “a disease that occurs when your body’s immune system attacks your own tissues and organs,” according to the Mayo Clinic.
One in four participants stated that they noticed hallucinations — although 85% said they didn’t experience the symptoms until the disease onset or later.
Three in five people with lupus and one in three with other rheumatology-related conditions said they noticed an uptick in sleep disruptions just before their hallucinations would begin, according to SWNS.
The lead author of the study, Dr. Melanie Sloan of the University of Cambridge, noted in the study that in many cases, patients and doctors will not discuss mental health or neurological symptoms in relation to these diseases.
Three in five people with lupus noticed an uptick in sleep disruptions just before their hallucinations began.
“It’s important that clinicians talk to their patients about these types of symptoms and spend time writing down each patient’s individual progression of symptoms,” she said.
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Misdiagnosis was also mentioned in the study, as some participants said lupus and other autoimmune diseases were overlooked at first, SWNS reported.
For example, a participant from Scotland was diagnosed with borderline personality disorder at age 18 before being diagnosed with lupus at 19.
“It was all very close together,” the participant said — noting that it was just a six-month period between “when my borderline personality disorder got under control and my lupus got under control,” SWNS said.
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Dr. Raj Dasgupta, a California-based chief medical adviser for Sleepopolis, was not involved in the study but shared reaction to the findings with Fox News Digital.
Dasgupta, who is quadruple-board certified in pulmonary, sleep, internal and critical care medicine, said the study supports the perspective that a “high prevalence of neuropsychiatric symptoms, such as headaches, mood and fatigue” are commonly linked to patients with systemic lupus erythematosus (SLE).
SLE is a “chronic disease that can affect any organ, including the nervous system,” Dasgupta noted.
“This study also supports the fact that patients with SLE are subject to complications of its treatment, including steroid-related psychosis,” he added.
Misdiagnosis was also mentioned in the study.
Sleep issues are common in people with SLE, said Dasgupta, with over half of patients experiencing restlessness, poor sleep quality and difficulty falling asleep.
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“These issues can be caused by pain, medication effects and the disease’s impact on the brain,” he said.
Fox News Digital reached out to the eClinicalMedicine journal for further information.
Sleepoplis consists of a team of writers, product reviewers and sleep experts who provide reviews and sleep health content, per the company’s website.
For more Health articles, visit foxnews.com/health
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