5 habits that improve intestinal health beyond diet

Experts interviewed by Real Simple explained which attitudes help to keep the intestine healthy beyond diet.

1. Control emotional and mental stress

Managing stress is one of the best ways to take care of your intestines. According to gastroenterologist Margaret Schwiesow, the intestine and brain communicate directly. Therefore, when there is stress, the intestine also feels the effects.

Chronic stress can encourage the growth of harmful bacteria and cause an imbalance in the microbiota, called dysbiosis. According to gastroenterologist Eric Yoon, this can cause changes in appetite, slower digestion and inflammation.

It can also increase bloating and worsen existing gastrointestinal conditions, such as irritable bowel syndrome and inflammatory bowel disease.

2. Sleep well

Sleep also has an important impact on intestinal health. Poor sleep can unbalance the microbiota, favoring inflammation, swelling and changes in digestion.

According to Yoon, poor sleep quality can also affect hormones linked to appetite, such as ghrelin, known as the hunger hormone, and leptin, linked to satiety.

The circadian rhythm, known as the biological clock, is also connected to the intestine. It helps regulate intestinal functioning, while intestinal bacteria influence genes linked to this cycle.

A bad night's sleep doesn't usually cause major problems, but sleeping too little or too often can harm your intestines.

3. Stay physically active

Exercising benefits the body as a whole and also helps the intestines function better.

"Think of exercise as a natural massage for your digestive system. It helps maintain regular intestinal transit and reduces bloating and constipation," explains Schwiesow.

Physical activity improves circulation and helps the intestinal muscles contract more efficiently, making it easier to move waste through the colon.

It also contributes to the balance of the intestinal microbiota, increasing the diversity of healthy bacteria, which favors immunity and nutrient absorption. Walking 30 minutes a day can make a difference.

4. Spend time with friends and family

Social relationships can also influence gut health. Positive connections help reduce stress, an important factor in gut balance.

With lower levels of stress, it is also easier to maintain healthier eating choices and lifestyle habits.

Furthermore, according to Schwiesow, positive social relationships can directly influence the intestinal microbiome.

5. Reduce exposure to poor air quality

Air quality is an often overlooked factor when it comes to intestinal health. Exposure to poor quality air can trigger inflammation in the intestine and negatively alter the microbiome, favoring imbalances.

“Indoor air quality is also important, especially if there is exposure to smoke, cleaning chemicals or inadequate ventilation,” says Schwiesow.

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