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January 13, 2025 | 02:21 pm
TEMPO.CO, Jakarta - A healthy intestines or gut is the key to an optimal digestive system and a fit body. However, bad daily habits can disrupt the balance of good bacteria in the gut and cause digestive disorders. Here are 8 habits that can make your intestines or gut dirty and susceptible to disease:
1. Consuming lots of sugar
Excessive sugar intake can damage the balance of gut microbiota. Reported from mdpi.com, the human gut is inhabited by various types of bacteria, including Proteobacteria and Bacteroidetes, which play a role in breaking down carbohydrates. High sugar consumption can cause an imbalance between these two types of bacteria, creating a condition called dysbiosis. This can affect the body's ability to digest food and cause long-term digestive problems.
2. Not getting enough sleep
Poor sleep not only affects the body's energy, but also digestive health. Reported from henryford.com, research shows that lack of sleep can disrupt the gut microbiome, which in turn affects digestive health. Gut health and sleep are interrelated, and maintaining good quality sleep is essential for an optimal digestive system.
3. Dehydration
Water plays an important role in maintaining healthy bowel function. Dehydration can cause constipation and slow down the digestive process. By maintaining adequate water intake every day, you help your body stay well hydrated, which facilitates healthy bowel movements and prevents digestive problems.
4. Lack of exercise
Lack of physical activity can slow the movement of food through the digestive tract. Regular exercise improves blood circulation and facilitates healthy bowel movements. Whether it's walking, running, or yoga, any form of physical activity plays a role in keeping the gut healthy and functioning properly.
5. Eating processed foods
Processed foods, although convenient, often contain little fiber and many additives that are detrimental to the gut microbiome. Reporting from intuwellness.com, consuming large amounts of processed foods or ultrafoods can reduce the number of good bacteria in the gut and cause digestive disorders. Instead, replacing processed foods with fruits, vegetables, and fiber-rich foods will support your gut health.
6. Alcohol and smoking
Excessive alcohol and smoking habits can damage the protective lining of the intestines and trigger inflammation. Alcohol increases intestinal permeability, allowing toxins to enter the bloodstream, while smoking disrupts the balance of gut bacteria. To keep your gut healthy, limit your alcohol intake and avoid smoking.
7. Breathing dirty air
Air pollution is not only harmful to the respiratory tract, but it can also damage the gut microbiome. As reported by ndtv.com, toxins and pollutants in the air can reduce the number of good bacteria in the gut. Consuming antioxidant-rich foods and exercising regularly can help combat the effects of pollution and keep your gut healthy.
8. Overuse of antibiotics
Antibiotics can be life-saving, but their overuse can wipe out the good bacteria in the gut. This causes an imbalance in the microbiota and increases the risk of digestive problems. After undergoing antibiotic treatment, it is important to consume probiotics to restore the balance of bacteria in the gut. Fermented foods such as yogurt and kefir can be good choices to support digestive health.
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