Your gut microbiome controls some of the most crucial functions in your body. From immunity to brain health, the millions of microscopic critters that call your stomach home are as fragile as they are essential. So it’s no secret that staying clear of habits that disrupt this delicate ecosystem is critical for maintaining a healthy body and mind. If you’re ready to start taking your stomach health seriously, here are four everyday habits that wreak havoc on the gut microbiome.
Alcohol
Frequent alcohol use can lead to rampant inflammation in your gastrointestinal (GI) tract. An inflamed gut is a recipe for all sorts of pathologies, including diarrhea, fatigue, abdominal cramping, and a reduced appetite. One night of heavy drinking can increase your risk of developing stomach lesions and interrupt your regular bathroom sessions. The delay in stomach emptying can lead to bacterial degradation and abdominal pain (Bode et al., 1997). Irritation, chronic inflammation, and the destruction of healthy gut bacteria are common symptoms of heavy drinking. So, if you want to maintain a healthy, functioning gut, it’s best to keep alcohol consumption to a minimum.
Cigarettes
Cigarettes are a terrible habit for your overall well-being and your stomach health. For starters, chronic smokers are more likely to suffer from heartburn. Cigarettes weaken the esophageal sphincter, a crucial muscle valve that keeps your stomach acids from spilling over into your esophagus. This can lead to frequent episodes of heartburn and a condition known as gastroesophageal reflux disease (GERD) that can severely damage your throat over time.
Frequent tobacco use can also lead to the development of peptic ulcers: Nasty, painful sores in your stomach lining and intestines (Eastwood, 1988). Cigarettes contribute to a laundry list of health complications, and stomach illness is undoubtedly one of them. Kicking a smoking habit isn’t easy, so consider seeking professional help if you frequently struggle with nicotine.
Antibiotic Use
Antibiotics are some of the most valuable additions to our modern medical toolkit. They treat a host of bacterial infections, including strep throat, diverticulitis, and urinary tract infections (UTIs). Unfortunately, when it comes to killing off bacteria, antibiotics do not discriminate between harmful bacteria and your gut’s healthy denizens. Frequent or unnecessary antibiotic use can destroy your stomach microbiome by wiping out hundreds of crucial microbes. This can lead to all types of ailments, including diarrhea, depression, nausea, and irritable bowel syndrome (IBS). In some cases, frequent antibiotic use can encourage reoccurring infections from a type of bacteria known as Colistridioides difficile, which can lead to a host of severe stomach ailments, including colitis and life-threatening diarrhea. Antibiotics are powerful drugs that can harm as much as they can heal, so it’s best to use them as a last resort and with the guidance of a physician.
Chronic Stress
No discussion on stress is complete without first discussing cortisol. Cortisol is your body’s primary stress hormone. It facilitates s a number of critical bodily processes by regulating your blood pressure, blood sugar levels, energy, and sleep/wake cycle. Chronic stress can elevate your body’s cortisol levels beyond their healthy limits and lead to various physical issues.
Gut health is one such casualty. Prolonged cortisol exposure can disrupt your stomach’s delicate ecosystem by reducing the diversity of healthy gut bacteria and increasing intestinal permeability or ‘leaky gut’. Both these conditions can result in frequent inflammation and gut irritation. Long-term stress can also reduce stomach acidity, slow digestion, and inhibit your gut’s ability to produce the mucus membrane that protects it from stomach acids and enzymes. Finding effective ways to regulate stress levels is crucial for maintaining your gastrointestinal health and overall well-being if you suffer from frequent bouts of anxiety or stress.
Final Thoughts
Maintaining a healthy gut microbiome is essential for general physical and mental well-being. The millions of bacteria that make up your gastrointestinal ecosystem are as delicate as they are necessary. Keeping stress, alcohol consumption, tobacco use, and antibiotic use to a minimum is a surefire way to keep those helpful critters safe and functioning correctly. Proper nutrition, sleep, and exercise are equally important, so keep those in order, and you’ll be on your way to a robust and effective gut in no time.