Gut health is one of those things we all know about, but few understand its importance in men's health. In fact, many adverts promoting products focus on women, leading some men to believe that looking after their gut isn't a huge priority.
In this guide, we'll unearth the truth about male gut health and its role in overall wellness. So, if you're ready to discover why you should be taking care of your gut, read on.
Why is gut health so important?
Many specialists refer to the gut as the second brain - for a good reason. The organ plays a critical role in moderating your general health and emotional wellbeing, with its microorganisms interacting with your body's neurons and immune cells.
Here are just some reasons why the gut matters:
It supports the immune system
GALT (gut-associated lymphoid tissue) is an essential mechanism that recognises pathogens that could harm your immune system. When it's working correctly, your body can fight infections more effectively.
Bacteria in the gut also play a key role in regulating your immune system and performing other functions.
Absorbing nutrients
Everything you eat goes into your gut, breaking down the food and ensuring it absorbs the good stuff. Yes, we're talking about amino acids, minerals and healthy vitamins.
It's also important to remember that your gut plays a crucial role in digestion, ensuring your body can process food efficiently.
Hormonal regulation
Hormonal regulation is as important for men as it is for women. Any issues with the gut can result in mood swings, problems building and maintaining muscle mass, lethargy and a lower libido.
Erectile dysfunction and gut health issues are closely linked, but maintaining optimal health can prevent them from occurring (NCBI).
Mental health
While you might not associate the two, the gut and brain are connected. So, any issues with one area could result in the other causing symptoms. When your gut isn't performing as it should, you might notice general mood and cognitive function issues.
Over time, these symptoms can turn into depression and anxiety, which will require treatment.
Obesity
Gut bacteria imbalances contribute significantly to weight gain; scientific research proves the link (Frontiers). Developing obesity also increases the risk of diabetes 2, heart disease and other issues.
Ways to improve your gut health
So, now you know why gut health is so important, it's time to reveal some top tips for improving it. Remember, the gut wasn't damaged overnight, so repairing it will take time.
These tips will make a significant difference and potentially revamp your health and wellbeing.
Keep track of your diet
Keeping a food diary used to be an inconvenience, but apps make it easier today than ever before. Most come with QR scanners, enabling you to log your meals and see whether you get a good mixture of nutrients.
Monitoring what you eat daily makes it easier to identify whether certain foods trigger gut issues.
Fermented foods
Fermented foods and drinks are an acquired taste, but miso, tempeh and kimchi are great options for gut health. Their ability to expel harmful bacteria can make a big difference to your digestive system.
If you can't bear the thought of consuming fermented products, seeing a specialist in general health for men can be beneficial.
They can advise on probiotic supplements, which can introduce good bacteria into your gut and balance the harmful bacteria.
Cut down on sugary foods
Foods and drinks that are high in sugar aren't good for anyone, and consuming them in high amounts can cause problems within your gut. By moderating your intake and focusing on eating plenty of fruit and vegetables, it's possible to reverse an unhealthy gut.
Get active
Exercise is one of the essential keys to unlocking better health and ongoing wellness. Unfortunately, just over one-third of men are classed as inactive in the UK, exposing them to serious health issues and gut imbalances (GOV.UK).
However, occasionally going for a long walk won't make a difference because a healthy gut depends on regular exercise. Whether swimming, general aerobics, strength training or yoga, keeping fit will contribute to your overall wellbeing.
Don't sacrifice sleep
Busy lives and an always-on society mean switching off and getting some much-needed sleep is not always easy. Unfortunately, the body relies on sleep to rejuvenate and perform vital functions.
While evidence confirming the link between poor gut health and a lack of sleep is limited, insomnia can increase cortisol levels, impacting your digestive system.
People with elevated cortisol levels are more at risk of conditions such as IBS and celiac disease. Aim to get between seven and eight hours of sleep each night and avoid stimulating activities before bed.
Limit antibiotics
There might be times when you need antibiotics, and it's important to treat bacterial infections. However, until a few years ago, people received antibiotics for all sorts of conditions when they weren't necessary.
While antibiotics can be beneficial, they also kill gut bacteria—including good ones. Using them for a long time or frequently can cause an imbalance, resulting in potential issues, including bowel conditions (PubMed).
Keep stress in check
Stress can increase the risks of sleep problems and digestive disorders, but switching off isn't always easy. Making time for the things you enjoy and leaving work at the office can give you a break and promote better sleep.
Some people also find meditation and breathing techniques help them calm their minds and focus on the present. Anything that relaxes you is beneficial for your overall wellbeing, and there are plenty of activities to try.
Final thoughts
Gut health is an ongoing battle, but it's easier to maintain once you lay the initial foundations. Small changes today mean you can look forward to better health in the future.
If you'd like some support, the Eden Clinic for Men specialises in improving gut health through diagnostics and treatment. We can help you assess your overall wellbeing and make positive changes.
Please feel free to book an appointment with us today.
