Episode Number
128
Episode Show Notes / Description
How many gut-healthy habits are you practising each day? This episode explores five lifestyle behaviors to help improve gut health.
Transcript
Good morning, this is your Wellness Wake-Up Call with University of Illinois Extension.
Earlier this month, we discussed the importance of fiber and how it’s necessary for the gut microbiota to survive and thrive.
If you are trying to improve your gut health, focus on these five lifestyle behaviors.
1. Start by cutting back on added sugars and artificial sweeteners. Too much sugar can fuel harmful bacteria and promote inflammation, throwing off the balance of your gut microbiome. Instead, satisfy sweet cravings with fiber-rich fruits and choose water or unsweetened beverages.
2. Move your body regularly. Physical activity not only strengthens muscles and bones but also enhances a diverse gut microbiome, supports digestion, and promotes regular bowel movements. Aim for at least 150 minutes of moderate activity each week, plus strength training twice weekly.
3. Avoid smoking, which disrupts healthy gut bacteria and may worsen digestive conditions like IBS and Crohn’s disease.
4. Find positive ways to manage stress. Chronic stress and inflammation may weaken the intestinal lining leading to “leaky gut”. Manage stress through mindfulness, deep breathing, or yoga to protect the gut–brain connection.
5. Finally, prioritize sleep. Adults should aim for 7–9 hours each night to support immune health, reduce inflammation, and maintain a balanced microbiome.
This week, choose one gut-healthy habit to focus on and practice it every day. Remember, small, consistent changes can make a big difference in supporting your gut, and your overall health.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, food and nutrition educator for University of Illinois Extension.
Earlier this month, we discussed the importance of fiber and how it’s necessary for the gut microbiota to survive and thrive.
If you are trying to improve your gut health, focus on these five lifestyle behaviors.
1. Start by cutting back on added sugars and artificial sweeteners. Too much sugar can fuel harmful bacteria and promote inflammation, throwing off the balance of your gut microbiome. Instead, satisfy sweet cravings with fiber-rich fruits and choose water or unsweetened beverages.
2. Move your body regularly. Physical activity not only strengthens muscles and bones but also enhances a diverse gut microbiome, supports digestion, and promotes regular bowel movements. Aim for at least 150 minutes of moderate activity each week, plus strength training twice weekly.
3. Avoid smoking, which disrupts healthy gut bacteria and may worsen digestive conditions like IBS and Crohn’s disease.
4. Find positive ways to manage stress. Chronic stress and inflammation may weaken the intestinal lining leading to “leaky gut”. Manage stress through mindfulness, deep breathing, or yoga to protect the gut–brain connection.
5. Finally, prioritize sleep. Adults should aim for 7–9 hours each night to support immune health, reduce inflammation, and maintain a balanced microbiome.
This week, choose one gut-healthy habit to focus on and practice it every day. Remember, small, consistent changes can make a big difference in supporting your gut, and your overall health.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, food and nutrition educator for University of Illinois Extension.