Even if you don’t suffer with digestive issues, it’s worth paying attention to your gut health.
“When your gut is healthy, it helps break down food, absorb nutrients and regulate your immune system,” says registered dietitian Zoe Griffiths, who is also VP of behavioral medicine at Numan. “About 70% of your immune system is located in the gut!
“But an unhealthy gut can lead to long-term health issues like inflammation and chronic conditions—highlighting the importance of promoting good gut health.”
And while diet—particularly fermented foods—play an important role in keeping your gut happy, two often overlooked factors can have a profound impact on your gut.
“I always tell my patients to take a holistic approach to improving health and wellbeing—and this certainly applies to the gut,” says Griffiths.
Adopting simple lifestyle changes can make a difference, so long as you’re consistent. One-time changes aren’t going to make a world of difference to your gut microbiome, but longer-lasting changes will.
“You should start seeing changes relatively quickly—potentially within a few weeks,” says Griffiths. “However, for more substantial and sustained improvements—such as a healthier balance of bacteria—it may take several months of consistent effort to see results, so always persevere as your gut will thank you!”
Here are Griffiths’ two ways to improve gut health that have nothing to do with what you eat.
1. Sleep
Getting enough sleep can improve your gut health and Griffiths recommends establishing a calming nighttime routine to help you fall asleep
(Image credit: Getty Images / MTStock Studio)
“Sleep is vital for your gut health, as your body’s healthy bacteria actually has a circadian rhythm just like you do—which is why poor sleep is disruptive to your gut,” says Griffiths.
“Research shows that even short-term sleep deprivation can alter the composition and diversity of your gut microbiome. Poor sleep quality can lead to digestive issues and increased inflammation.”
When we don’t sleep well, or enough, it affects the level of cortisol—the stress hormone—in the body.
“High levels of cortisol can disrupt your gut health and promote inflammation. Interestingly, our healthy gut bacteria also produce serotonin, a signal to the brain that helps us produce melatonin that regulates our sleep-wake cycle.”
How much sleep should we ideally be getting? “Although everyone is different, aiming for seven to nine hours of quality, consistent sleep each night has been shown to be optimal,” says Griffiths. “To help achieve this, consider reducing screen time before bed to avoid melatonin disruption and create a calming nighttime routine.”
2. Movement
We all know moving our bodies is good for physical and mental health, but according to Griffiths, it makes a difference to our gut, too.
“Regular physical activity supports healthy digestion in ways that go far beyond burning calories. Movement stimulates the muscles in your digestive tract, helping foods pass more efficiently through your system—this can help reduce bloating and constipation, and speed up sluggish digestion.”
But it’s not just about mechanical movement. “Exercise is also a powerful stress buster, and since your gut and brain are in constant communication via the gut-brain axis, less stress often means a calmer, happier gut,” says Griffiths.
She recommends trying to do at least 30 minutes of moderate activity most days. “Whether it’s walking, swimming, running, dancing or anything that gets you moving—just choose what makes you feel good. Mindful movement such as yoga will also help to reduce stress-related gut symptoms.”
Yoga stretches for beginners—watch and follow along
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