4 Items to Avoid for a Healthy Gut

Your gut health is closely tied to your overall health. The trillions of bacteria in your GI tract play a crucial role in your immune system, brain function, and risk factors for various diseases. Taking care of your gut is essential, and one way to do that is by avoiding certain items that can harm your gut health.

Alcohol

Excessive alcohol consumption can disrupt the balance and health of your gut. Even a single episode of overindulging can lead to leaky gut and an increase in bacterial toxins in your bloodstream. Leaky gut allows inflammatory food particles and yeast to enter your gut lining, which can trigger immune flare-ups and Candida overgrowth.

Alcohol is essentially liquid sugar, which feeds the bad bacteria and Candida in your gut. If you choose to drink alcohol, opt for clear liquors like vodka mixed with soda water and a squeeze of citrus for flavor. It’s important to limit alcohol intake to one drink per day for women and two drinks per day for men.

Sugar

Sugar can negatively impact your gut health in multiple ways. Like alcohol, sugar is an inflammatory food that can cause leaky gut and increase the risk of autoimmune diseases. Consuming sugary foods and beverages leads to the production of advanced glycation end products (AGEs) and inflammatory markers, which can contribute to chronic diseases such as Type 1 diabetes and rheumatoid arthritis.

Sugar also alters the bacterial communities in your gut, leading to imbalances and related health issues. Additionally, it directly fuels Candida overgrowth, which can cause its own set of health problems.

Gluten and Dairy

Gluten and dairy are two highly inflammatory foods that can negatively affect gut health. Gluten has been linked to various chronic health issues, including eczema, Alzheimer’s disease, irritable bowel syndrome, and autoimmune diseases.

Refined grain products, found in baked treats and white breads, can spike blood sugar levels, disrupt gut balance, and create an environment for Candida to thrive.

Many people have sensitivities to dairy, as the majority of the population stops producing lactase, the enzyme needed to digest lactose, after breastfeeding. Even if you’re not lactose intolerant, you may still be sensitive to dairy proteins like casein and whey. These proteins can damage the gut lining, trigger inflammation, and activate the immune system, similar to gluten.

Stress and Sleep Deprivation

Stress and a lack of sleep can have a significant impact on gut health. Excess stress and inadequate sleep increase levels of the stress hormone cortisol, which triggers inflammation and negatively affects the immune system.

Turning to alcohol as a stress reliever can actually compound the stress and further elevate cortisol levels. Instead, it’s important to find healthy strategies to manage stress. Deep breathing exercises can help activate the relaxation response of your parasympathetic nervous system and reduce stress levels.

Chronic stress also affects gut health by altering gut bacteria and reducing digestive effectiveness. It’s crucial to prioritize self-care and schedule time for activities that help you unwind and relax, such as yoga, massages, or simply taking time for yourself.

Avoiding these four items – alcohol, sugar, gluten and dairy, stress and sleep deprivation – can significantly contribute to a healthy gut. By making conscious choices to support your gut health, you can improve your overall well-being.

Sources:

https://www.umassmed.edu/news/news-archives/2014/05/single-episode-of-binge-drinking-adversely-affects-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609573/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034518/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024874/#B23-nutrients-10-00761
https://www.ncbi.nlm.nih.gov/pubmed/26389946
https://www.ncbi.nlm.nih.gov/pubmed/25642988
https://www.ncbi.nlm.nih.gov/pubmed/26690475
https://www.ncbi.nlm.nih.gov/pubmed/26026392

This article was originally published on Alternative Medicine Magazine.

Frequently Asked Questions

What are the main advantages of holistic medicine over conventional medicines?

Many religions, cultures, and nations have used holistic remedies for thousands upon thousands of years. They were based on ancient wisdom and experience.

These medicines can be used safely, effectively, naturally, and are affordable. Side effects are much less than those associated with pharmaceutical drugs.

They are also beneficial for your overall health and well-being.

They can protect you from disease and improve your overall wellbeing.

They may even cure diseases such as cancer, diabetes, heart disease, arthritis, asthma, depression, anxiety, high blood pressure, etc.

There are hundreds of traditional medicines in the world. Each has its own benefits.

The World Health Organization estimates that 80% of the population relies on traditional methods to treat illness or injury.

It was reported that about half a billion people rely on traditional herbal remedies for primary healthcare.

The global market in complementary therapies is expected to reach $22.2 Billion by 2020.

To avoid side effects from conventional treatments, people are turning to alternative methods of medical care.

If they don’t respond to any other treatment options, many people look to complementary therapies. These complementary therapies can also be used before undergoing surgery or medication.

There are many reasons why people choose to use complementary therapies.

To improve quality of life
To reduce stress levels
For relaxation
To relieve pain
To enhance immunity
Help with managing serious illnesses
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To treat chronic conditions

Why do people with advanced cancers use alternative methods of treatment?

Cancer patients face many difficulties as they try to cope with their illness. Many patients feel defeated and hopeless. Patients may experience pain, nausea, fatigue, lack of appetite, loss of strength, etc.

A majority of conventional treatments are ineffective against cancer cells. It is important that cancer patients look for alternative therapies, such a complementary medicine. Studies show that almost half of them use alternative medicines at least once during treatment.

Sometimes, cancer patients will choose complementary medicine to chemotherapy. This is because they believe it will be easier and more effective in managing side effects. It may be because it’s less expensive.

There are also other reasons.

Some patients believe that natural remedies can be used to prevent a repeat.

Many people believe natural remedies can improve their quality of living.

Others believe that natural remedies can reduce the risk of getting cancer again.

People who are worried about side effects of chemotherapy should consider natural remedies for first-line treatment.

How safe is holistic medicine.

Holistic medicines can be safe as they don’t contain harmful drugs and are natural remedies that people have used for centuries.

Many diseases have been treated with these herbs, including cancer, arthritis, chronic and severe pain, asthma, diabetes, high cholesterol, heart disease, obesity (obesity), depression, anxiety stress, insomnia as well sexual dysfunction and infertility.

Millions of people suffer from various illnesses use holistic medicines. They include homeopathy. acupuncture. chiropractic care. herbal treatments. massage therapy. Yoga, meditation. biofeedback. Nutrition, counseling. Physical fitness. exercise. These therapies address the whole person instead of just the symptoms.

What is an alternative form of medicine?

Alternative medicine can be described as any method of healing that is different from traditional medical practice. While there are many alternative medical approaches, the majority are based on a belief that health care should be rooted primarily in natural substances and practices.

Alternative medicine includes acupuncture, homeopathy, herbalism, naturopathy, osteopathic manipulation, traditional Chinese medicine, reflexology, shamanic healing, spiritual healing, prayer, energy healing, aromatherapy, meditation, yoga, chiropractic, massage therapy, Reiki, and various types of psychotherapy.

Alternative practitioners often claim that they have better outcomes for patients, with fewer side effects and lower costs. However, these assertions cannot be scientifically proven because mainstream medical authorities have largely ignored the evidence-based benefits of alternative medicine.

Is holistic healing safe?

Holistic Medicine is not as dangerous as you may think, but several risks are involved when using this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. These side effects can be difficult to understand and must be weighed against the benefits offered by alternative treatments such acupuncture.

However, there are no known cases of death due to the use of holistic medicines.

Talk to your doctor before you begin any new treatment plan.

What is Alternative Medicine?

It is an approach to healing that focuses on prevention rather than cure. It encourages people become educated consumers who are actively involved in improving their overall health and well-being.

Alternative medicine refers to any system of diagnosis and treatment that does not employ allopathic (conventional) medical practices.

Statistics

category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)

External Links

How To

What are the four types of complementary and alternate medicine?

The main four categories of CAM include mind-body medicines, natural products and manipulative therapy. Mind-body medicine includes yoga, meditation, Tai Chi, Reiki, acupuncture, massage therapy, chiropractic care, homeopathy, aromatherapy, reflexology, naturopathy, biofeedback, hypnosis, and herbalism. Natural products can include herbs, vitamins and minerals, dietary supplement, and botanicals. Manipulative treatments include physical manipulations, including acupuncture, chiropractic, and osteopathic treatment. Praying and visualization are two of the methods used to heal energy.

CAM refers to a variety of health practices that are not in line with Western medical models. These practices differ in how much scientific evidence they have, whether they involve drugs, surgery, or which conditions they treat. Some CAM practitioners also perform diagnostic testing (e.g., blood tests) and prescribe medication. Others may do neither.

Each category has many subcategories in addition to the four main categories. In mind-body medicine there are relaxation techniques. Natural products are nutritional supplements, botanical medicines, homeopathic remedies, essential oils, probiotics, nutraceuticals, herbal preparations, medicinal plants, and teas. Manual, movement, manipulation, electrotherapies and soft tissue mobilization are some of the manipulative therapies. There are also spiritual healing methods such as prayer, faith healing, and energy healing.

Many CAM treatments treat symptoms but do not address the root cause. However, CAM may provide relief for some chronic diseases. When used appropriately, CAM could complement traditional treatment options.

There are many reasons that people use CAM.

To improve their overall wellbeing.
To manage a condition.
To lessen pain and discomfort.
To prevent illness.
To promote wellness.
To address a personal belief system.

Some people turn to CAM because it offers more control over their health than conventional medicine. Some may feel it has less side effects. Some choose CAM because they don’t have to take prescription medication. Some people prefer not to use pharmaceuticals. Others seek out CAM after having bad experiences with traditional medicine.

Some people who use CAM say they want to be sure about what they are doing before trying something new. Many CAM users want to know more about the safety of CAM. Others rely more on word of mouth recommendations from their family members and friends.

Although CAM is sometimes viewed negatively in society, many users have positive feelings about it. People who use CAM are healthier and happier than those that don’t. This holds true regardless of gender, age, race, religion, income level, occupation, insurance status or any other factors.

Nearly all Americans use some kind of complementary and/or alternative medicine. 95% or more of adult Americans have used some type of CAM in their lives. According to the National Center for Complementary and Integrative Health (NCCIH), approximately 40 million visits were made to CAM providers in 2010 alone.

The NCCIH estimates that 10% of the U.S. population is treated by chiropractors or massage therapists.

In 2013, the American Medical Association reaffirmed its support for integrative medicine. The American Medical Association recognized the need for physicians to “integrate scientifically supported complementary and alternate medicine into clinical practice…to satisfy patients’ needs and expectations.”5

The Institute of Medicine published a landmark document in 2007 called “Relaxing Contraints: Improving Access To Complementary and Alternative Healthcare.” This report stated that there is no evidence that any specific CAM intervention is capable of curing, preventing, or treating cancer.

Despite this conclusion, CAM continues to grow in popularity. The number of CAM practitioners grew by 8 percent in 2008 compared to 2007.

A recent study revealed that almost half of respondents use CAM as partof their primary healthcare regime.

CAM therapies can include natural products, mind/body practices, manipulative methods, energy healing techniques, exercise, dietary supplementation, and other approaches.

Many CAM therapies are used primarily as pain relief. But, many offer additional benefits such relaxation, improved moods, better sleep, decreased stress and enhanced immunity.

Acupuncture is a treatment that can reduce chronic back pain, anxiety, depression and improve the immune system, promote weightloss, and improve menstrual symptoms.

Many CAM treatments are rooted in traditional Chinese and Ayurvedic medicine. Their roots date back thousands of years.

Traditional Chinese Medicine (TCM), for instance, originated over 5,000 years ago. This practice has been in China since antiquity.

TCM has remained an important component in health care even though it was not until the middle of 1800s that Western science became popular.

TCM treatment is now used by over 70% of American citizens.

Another popular CAM therapy is yoga. Around 5000 B.C., yoga was born in India. Yoga is now an accepted global practice.

Yoga is becoming more popular because it has many positive effects on the body, mind, and spirit.

Yoga can relieve stress, improve flexibility, and increase strength.

Even though there are limited scientific studies, yoga appears to have positive effects upon sleep33. This may make it useful for people suffering from insomnia.

Other CAM treatments, like meditation, homeopathy and aromatherapy are also gaining acceptance in mainstream medical practice.

The most widely used CAM today is herbal medicine.

Herbal medicines can include herbs, spices, plants, seeds and fruits as well as bark, leaves, roots, stems, and other medicinal substances.

They are often considered safer options to pharmaceutical drugs, and they are widely used by customers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

According to the American Cancer Society, 45% of adults diagnosed with cancer said they used alternative medicine during their illness.

The National Institutes of Health estimate that 60% of patients suffering from cancer use CAM. The Centers for Disease Control and Prevention report that 50% of all cancer survivors have reported using CAM.

According to a recent study 51% of cancer survivors used at least one type CAM.

However, only 8 percent of those individuals had discussed this with their doctors.

This communication gap between conventional medical providers, CAM users and traditional doctors is a major problem in healthcare delivery.

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By: Priscilla Lundquist
Title: 4 Items to Avoid for a Healthy Gut
Sourced From: alternativemedicine.com/conditions/gut-health/avoid-these-for-gut-health/
Published Date: Thu, 14 Dec 2023 14:25:06 +0000