What to Include In a Gut-Healthy Meal Plan

 

Looking to improve the health of your gut microbiome? Eat more of these foods.

The health of your gut does more than just influence how your digestive tract works. A healthy gut may decrease inflammation and help ward off chronic health conditions and symptoms of aging. In contrast, an unhealthy gut may increase your risk of some diseases, such as inflammatory bowel disease, type 2 diabetes, heart disease, asthma and some cancers.

What is a healthy gut?

The health of your gut refers to the diversity of microorganisms that live inside your digestive tract – also known as your gut microbiome. A healthy gut microbiome contains many different types of bacteria, with an abundance of good bacteria to keep the bad bacteria in check. What you eat has a lot to do with how healthy or unhealthy your gut microbiome is.

What should be included in a gut-healthy meal plan?

To promote good bacteria in your gut, here are some things you’ll want to include in your diet:

• Foods rich in probiotics – such as fermented foods like yogurt, kefir, kimchi, kombucha, tempeh, miso and sauerkraut.
• Foods rich in prebiotics – such as garlic, onions, artichokes, bananas, pears, apples, raspberries, beans, lentils and whole grains.
• Anti-inflammatory foods – such as fruits and vegetables, nuts and seeds, beans, lentils, whole grains, olive oil, avocados, and foods rich in omega-3 fatty acids, like salmon, tuna and mackerel.
• Fiber-rich foods – such as all types of fresh fruit, vegetables, whole grains and legumes.
• Foods in a rainbow of colors – such as red tomatoes and strawberries, orange carrots and cantaloupe, yellow peppers and squash, purple cabbage and plums, blueberries and dark leafy greens.
• Foods rich in L-glutamine (an amino acid that supports gut function) – such as lean protein like chicken, turkey, fish, beef, pork, eggs, lentils and beans.
• Hydrating food and drinks – water is best but other foods and drinks that help keep you hydrated are also good for your gut, such as cucumbers, watermelon and celery.

What are probiotics?

Probiotics are live microorganisms, such as bacteria and yeast, that live in your gut. They are good for your body, which is why they are often referred to as “good” bacteria. Probiotics help fend off bad bacteria and boost your immune system so it's better able to fight off infection. They may also reduce inflammation, help with allergies and improve symptoms of irritable bowel syndrome and other health conditions.

What are prebiotics?

Prebiotics are a type of fiber that feeds good bacteria in the gut. They go through your digestive system without being digested, making it to your colon, where they serve as a food source for the good bacteria in your gut. When prebiotics are broken down by the bacteria in your gut, they create short-chain fatty acids that are beneficial to your health.

Prebiotics are also found in plant compounds (known as polyphenols) that make up the color of various fruits, veggies, legumes and spices. These also feed your good gut bugs.

What should you limit in a gut-heathy meal plan?

Unless you have a food allergy, you don’t have to completely eliminate any foods, but here are some foods you may want to limit if your goal is to improve the health of your gut microbiome (and your overall health as well):

• Foods high in added sugars – such as soda, baked goods and candy
• Foods that are highly refined – such as chips, crackers, breakfast cereals and white bread
• Foods high in trans and saturated fats – such as ultra-processed foods and fried foods
• Red and processed meat – such as beef, pork, lamb, sausage, hot dogs and salami (some quality meats, like grass-fed beef and pastured lamb, are okay to eat)
• Alcohol

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: July 15, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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These 7 Things Creep Up On You As You Age

 

Getting older may come with unwanted surprises. Here are some of them.

Each stage of life comes with new possibilities as well as unexpected challenges. Many of the changes we experience as we age are good – we learn new things, meet new people and master new skills. But some of the changes that occur over the years are less than desirable. As we age, we may experience health issues and other changes to our bodies and minds that are unexpected and unwanted.

Here are some suprising things that may happen to you as you age:

1. You may gain weight. Even if you try to do everything right – eat well and exercise regularly – you may find that the scale starts creeping up. This is partly because you lose muscle as you age, which slows your metabolism. Hormonal changes may also contribute to unwanted weight gain. Many people are also less active than they used to be so they burn fewer calories.
2. You may not get all the vitamins you need. Many people don’t eat as much as they used to as they get older and their diets may not be as varied. This can result in a lack of important nutrients. Your body may also not absorb nutrients as well, such as vitamin B12 or vitamin D. Taking a daily multivitamin can help.
3. You may have balance issues. As you age, you may be less steady on your feet. This may be due to a loss of muscle strength and flexibility, weaker bones, circulation issues, inner ear or vision problems and side effects from medications. Balance problems are a concern because they may cause falls, which are the leading cause of serious injury in older adults.
4. You may find it harder to sleep. Although you may be more tired than you were when you were younger, sleep may be more elusive. Your sleep-wake patterns may change, causing you to get tired earlier in the evening and wake earlier in the morning. You may also have more difficulty falling or staying asleep. This may be due to health conditions or medication side effects.
5. You may have more aches and pains. Many older adults find that parts of their body hurt for no apparent reason. In some cases, arthritis is to blame, making joints feel stiff and painful. Ask anyone over age 50 how they feel and they’re likely to tell you about at least one part of their body that hurts or doesn’t work as well as it used to.
6. You may not bounce back as easily when you’re sick. As you age, your immune system isn’t as strong as it used to be. That’s why you’re more likely to experience complications from viruses such as the flu or COVID-19. It may also take you longer to recover from illnesses than you used to.
7. You may feel sad. Although adults aged 60 and older have the lowest rate of diagnosed depression, many people in this age group feel sad or lonely, have less interest in activities or people than they did before and experience less pleasure. They may not be diagnosed with depression because these feelings are often dismissed as being a natural part of aging, but there’s no reason to feel like this. Medication and psychotherapy may help.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: July 17, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

Can a Healthy Heart Lower Your Risk of Dementia?

 

Here’s why keeping your heart healthier may also keep your brain sharper as you age.

Dementia is a condition that occurs due to changes in your brain, so what does your heart health have to do with your chances of developing this disease? While a healthier heart and a healthier brain may not seem like they go hand in hand, many factors that contribute to the health of one also affect the health of the other. That’s why a healthier heart may affect dementia risk.

One reason heart health and dementia may be linked is that unhealthy arteries are thought to play a role in both conditions. Therefore, controlling risk factors that improve heart health, such as lowering blood pressure and cholesterol, is likely to also lower the risk for dementia because it keeps your arteries healthier.

There is no way to guarantee you won’t develop dementia or Alzheimer’s disease, but there are steps you can take that may make a difference. Some risk factors, such as your age, gender, race or genes can’t be changed, but you can control modifiable risks, which are related to lifestyle habits. Although an exact cause-and-effect relationship between these risk factors and dementia has not yet been established, research indicates that they may affect dementia risk in addition to heart health:

• Blood pressure and cholesterol – Preventing high blood pressure and high cholesterol or treating the conditions if you have them helps lower the harmful effects they have on the heart, brain and blood vessels. Healthy lifestyle habits such as exercising regularly, following a healthy diet, maintaining a healthy weight and not smoking can help you manage these conditions and may reduce dementia risk. Medications that control blood pressure and cholesterol may also lower the risk of dementia, but more research needs to be done on the subject.
• Blood sugar – Having too much sugar in your blood (glucose) can increase your risk of several diseases, in addition to causing diabetes. High glucose levels may raise heart disease and stroke risk, as well as the risk of dementia and cognitive impairment. The best way to prevent high blood sugar levels is by following a healthy diet that doesn’t include too much added sugar or fat and exercising regularly. If your blood glucose is higher than normal, talk to your doctor about other steps you can take to manage blood sugar levels, including taking medication.
• Physical activity – Being physically active is good for your health in so many ways. It helps prevent obesity, reduces the risk of heart disease and high blood pressure, helps with blood sugar management and may lower your risk of stroke or dementia.
• Mental and social activity – Keeping your mind active and staying engaged with social activities can keep your brain sharper and prevent loneliness. This lowers the chance of developing cognitive decline that leads to dementia. Social isolation and loneliness have also been linked to an increased risk of heart disease, stroke and early death.

Although keeping your heart healthier doesn’t guarantee you won’t develop dementia or Alzheimer’s disease as you age, the benefits of better heart health are worth changing your lifestyle habits. At the very least, you’ll enjoy a healthier heart, but there’s a good chance the effort you make may also improve your brain health now and in the future.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 20, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.