Optimizing Gut Health: A Practical Guide to Boosting Well-Being

Author: Megan Eastlick (Senior Counselor, Operations and Clinical Research)

Taking care of our gut health is like nurturing a lively community within us. Our gut microbiome, made up of bacteria, fungi, and other microorganisms, not only helps us digest food but also plays a role in our behaviors, moods, and overall mental well-being.1 The gut-brain axis, the communication channel between our gut and brain, shows that a stable gut microbiome is crucial for our mental health, with disrupted guts linked to conditions like depression and anxiety.

When it comes to our gut, it's a two-way street – just as our brain influences our gut, our gut influences our brain.2

Heavy alcohol use, stress, smoking, and a diet high in ultra-processed foods can throw our gut microbiome off balance. This imbalance not only affects our digestion but also leads to issues like bloating, digestive distress, and food sensitivities.3

While maintaining a healthy gut is one way to support our overall well-being,4 stressing this ecosystem may lead to similarly widespread negative effects on the body.2

Heavy alcohol use has been shown to throw our gut microbiome off balance: “bad” bacteria flourish, and our intestines can become vulnerable to disease.2 Our gut may then struggle to digest and absorb nutrients, leading to bloating, digestive distress, and food sensitivities.

Alcohol, in particular, disrupts the gut-brain axis, causing inflammation that can spread throughout the body, impacting our mental well-being and triggering symptoms like depression, anxiety, and cravings for more alcohol.2

In addition to drinking alcohol, our gut microbiome can be disrupted by a variety of factors, including stress, smoking, eating ultra-processed foods, and inactivity. Some signs that your gut may not be functioning to the best of its ability include:

The good news is that there are friendly lifestyle changes we can make to support our gut health and overall well-being:

Change up your alcohol routine by staying hydrated—alternate with water.

Avoid an empty stomach and munch on nutritious foods the day after a night out.

Stay active with exercises like walking or biking to promote a happy gut microbiome.

Cardio workouts can give your digestion a friendly nudge in the right direction.

Upgrade your diet by adding fiber-rich goodies like veggies, nuts, seeds, and beans.

Embrace fermentation wonders like yogurt, sauerkraut, kefir, and kombucha. Spice up life with polyphenol-packed treats like coffee, tea, herbs, and spices.

Prioritize good sleep—your gut will thank you, and it helps fend off digestive issues.

Manage stress with easy-breezy techniques like deep breaths, grounding exercises, a leisurely walk, or a heart-to-heart with a friend.

If anxiety, depression, or other mental health concerns pop up, don't hesitate to seek support—it's a friendly move toward a happier, healthier you!

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