Category: Health

Do you often find yourself feeling exhausted even if you didn’t really do much? Does your fatigue never go away, no matter how long you have slept? Chances are that you might have Chronic Fatigue Syndrome (CFS): a condition that lies deeper than constant tiredness. In this article, we will be exploring the symptoms of CFS, how it happens, and what natural remedies you can take to ease the symptoms of chronic fatigue. 

What is Chronic Fatigue? 

Chronic Fatigue Syndrome is a complex disorder that is characterized by extreme fatigue that lasts for at least six months and does not go away with proper rest. The fatigue worsens during increased physical and mental activity – oftentimes, the reason why it happens cannot be explained. CFS is also referred to as myalgic encephalomyelitis (ME) or systemic exertion intolerance disease (SEID). ^[1]

Chronic fatigue is yet to be understood by scientists. There seems to be varying experiences among people with CFS, depending on the severity and the circumstances of an individual. However, here are some common symptoms associated with CFS^[2]:

• Chronic insomnia or other sleep disorders
• Not feeling well-rested after a long night’s sleep
• Extreme fatigue after physical or mental activities, which is also known as post-exertional malaise (PEM)

In some extreme cases, people with CFS may experience:

• Loss of memory
• Inability to concentrate
• Orthostatic intolerance: Feeling light-headed or dizzy due to standing after long periods of sitting or lying down
• Muscle pain
• Frequent headaches
• Multi-join pain
• Frequent sore throats
• Tender and swollen lymph nodes

Some people may experience recurring cycles of chronic fatigue, which can make it difficult to diagnose and treat CFS. According to the Institute of Medicine, it is estimated that 800,000 to 2 million Americans have CFS as of 2015, and at least 84% of those affected are yet to be diagnosed.

Diagnosing CFS is difficult, as those affected will not exhibit explicit signs of being “sick”, which is why such a large percentage remains undiagnosed. Fatigue is also associated with a multitude of diseases, such as fibromyalgia, severe obesity, sleep disorders, hyperthyroidism, lupus, sclerosis, and Lyme disease. These conditions have to be ruled out first before confirming the possibility of CFS. 

If you’re experiencing the symptoms listed above, it’s best to talk to a medical professional immediately, especially if its affecting your personal and professional life. 

Upon diagnosis, you may receive treatment through medications, lifestyle changes, and other forms of therapy. 

One may also look into natural and science-backed remedies to at least ease the complications that come with having CFS. If your doctor permits it, feel free to follow our recommendations below. 

7 Natural Remedies to Ease Chronic Fatigue 

1. Control Your Caffeine Intake

Although a cup of joe will give you an energy boost, this will only last for a short period of time and will lead to consequences when abused.

Consuming too much caffeine can completely destroy your circadian rhythm, the body’s natural clock. As a stimulant, caffeine will raise your energy levels by blocking adenosine receptors in your brain, which are the hormones that induces sleep. In a regular circadian rhythm, your adenosine levels will gradually increase as the day goes by, until drowsiness hits completely at your usual sleeping time.^[3] 

Through the constant disruption of your sleep schedule, your body will have a hard time attaining consistent and satisfying sleep, which will accumulate into chronic fatigue. 

In one study, it was found that caffeine can take away as much as 2 hours of sleep, along with decreasing the inability to sustain period of deep sleep – the phase in your entire sleeping time wherein your body recovers the most.^[4]

Cutting caffeine entirely from your diet would be one of the best ways to improve your sleep and chronic fatigue. But if you can’t let go of caffeine, you should limit your intake instead to 4 cups of coffee daily (400mg of caffeine), and don’t drink coffee 6 hours before your sleeping time – it takes THAT long for coffee’s effects to wear out!

Aside from coffee, other caffeinated drinks that you should be wary of are energy drinks, sodas, and teas.

2. Take Herbal Remedies

If your chronic fatigue is not as severe to the point it requires prescription medication (as determined by your doctor), another great and healthy way to ease its symptoms is to take herbal remedies. 

Your doctor should be able to recommend a list of herbal remedies that are safe for your consumption. If not, consult with your doctor first before attempting to consume these herbs for therapeutic purposes, as some of the compounds present in these herbs may interfere with any preexisting medical conditions or prescriptions.

Here are some herbal remedies that are known to be helpful in easing the symptoms of chronic fatigue.^[5]

• Valerian: Valerian is an herb whose roots are widely used as an herbal medication for sleep disorders. It is advised to take between 600 to 900 milligrams of Valerian extract or consume its roots as a tea before going to bed. This will help you achieve a deeper sleep and its calming effects will help reduce fatigue.
• Licorice Extract: People with chronic fatigue tend to have low blood pressure. Licorice extract contains anti-inflammatory compounds that will normalize your blood pressure levels, which will also improve your energy levels.
• Ginkgo: Gingko biloba has long been used as an herbal remedy in Traditional Chinese Medicine (TCM). It is known to have brain-boosting benefits, which includes improving your sleep quality. Its strong antioxidant properties will help reduce stress-induced damage to your brain. Ginkgo will also help induce a state of relaxation before going to bed, which will help you achieve deep sleep faster.
• Siberian ginseng: Siberian ginseng is known to ease fatigue. In one study, patients with chronic fatigue took Siberian ginseng daily, and reported less fatigue at the end of the study period. 

3. Take Supplements

Just like in herbal remedies, these supplements should not be used as a replacement for prescribed medication. If your chronic fatigue is relatively mild and does not require medication, these supplements should be able to help you with managing symptoms – with the advice of your doctor, of course. 

Here are some examples of widely available supplements that you can take to improve your wellbeing under chronic fatigue.^[6]

• Melatonin: Melatonin is a supplement that is widely used to induce and improve sleep. Not only it can help you achieve better sleep, but it has also been found to improve fatigue symptoms among those affected by CFS.
• Magnesium: Magnesium is a mineral that is known to reduce fatigue. However, it should be known that too much magnesium can cause diarrhea. 
• Omega-3 Fatty Acids: These fatty acids are present in large amounts among oily fish and are sold as the popular fish oil. Aside from improving cardiovascular health, omega-3 fatty acids can also reduce fatigue.
• Vitamin B12: Some people may have a vitamin B12 deficiency and supplementation was found to be effective in raising energy levels.
• L-carnitine: L-carnitine is able to support energy production within cells.
• Beta-carotene: Beta-carotene can strengthen immune function, which is important if your body’s defenses are reduced due to fatigued.
• Vitamin D: A vitamin that mainly comes from the sun, many people can be deficient in Vitamin D. Supplementation can help ease symptoms of CFS.

4. Develop a Regular Exercise Routine

Due to the hectic schedules that our work life demands, exercise can get thrown completely out of the equation. Combined with constant exposure to stress, this lack of exercise can lead to further fatigue.

Exercising was found to be an effective form of treatment for adults with CFS. In one article review, it was found that people who had CFS experienced less fatigue after participating in an exercise treatment that stretched between 12 to 26 weeks.^[7] 

Compared to those who received relaxation as treatment, the subjects who exercised reported having better sleep.^[7]

Because people with CFS experience post-exertional malaise, it’s best to develop your exercise routine by starting out slow, as pushing yourself immediately will only make you feel worse. Start by developing a light exercise routine, gradually adding more reps and moves as your body grows accustomed to physical exertion.^[8]

5. Have Smaller But Frequent Meals

People with chronic fatigue are often too tired to eat or to feel hungry. This can lead to malnutrition and caloric deficits that will make your fatigue worse. 

If your appetite has been affected by CFS, consider having frequent light meals instead of forcing yourself to eat few large meals. 

Although results may vary per individual, eating smaller and frequent meals is known to boost energy levels.^[9]

6. Practice Eating Healthy and Nutritious Food

Aside from stress, physical activity, or any underlying medical condition, your diet is largely responsible for how your body performs. 

If you’re constantly feeding yourself ‘junk’ processed foods, such as frozen meals and fast food, your body will be lacking the nutrients it needs to function optimally. Processed foods are filled with sugars, saturated and trans fats, additives, sodium, and other artificial ingredients that contribute very little nutrition, and may even lead to unstable blood sugar levels.^{[10, 11]} 

To ensure that you get the nutrients your need to sustain better energy levels, it’s time to practice a well-rounded diet that includes a wide variety of nutrients and minerals. Here is a list of essential food groups that you should incorporate in a healthy eating diet^[11]:

• Whole grains and complex carbohydrates: Compared to refined carbohydrates such as white bread and regular pasta, whole grains retain all the nutrients that have been otherwise stripped during the production process (hence the term ‘refined’ grains). These complex carbohydrates require more time to be digested by the body, compared to refined carbs that are absorbed directly into your system. This gives your body a longer-lasting energy supply. Plus, whole grains will make your feel full with less calories, so it can also help you control your weight.^[12]
• Fresh fruits and vegetables: There’s a reason why health enthusiasts always push for eating more leafy greens and fruits. These superfoods are loaded with vitamins and minerals that are needed by your body to function properly.
• Lean protein: Fresh sources of lean proteins are also essential for your health. In moderation, red meats will provide you with iron, a mineral that is known to improve energy levels. Oily fish and shellfish are rich in omega-3 fatty acids, which can also reduce fatigue.
• Nuts and seeds: Even though nuts and seeds are small, these contain tons of proteins, minerals, and vitamins per serving. This makes nuts and seeds a healthier alternative for snacking, compared to chips or French fries.

7. Practice Meditation

In several studies, it has been shown that mindfulness mediation is a viable treatment for CFS. 

Assuming that your CFS has been brought upon by an inconsistent lifestyle (periods of over-activity followed by excessive rest), stress, poor sleeping habits, or a lack of exercise, practicing mindfulness mediation can help manage chronic fatigue. Additionally, mindful meditation will have a positive impact on other aspects of your life, such as reducing stress and anxiety levels. ^[13]

Practicing meditation is as easy as taking at least 10 minutes of your day to sit still, breathe deeply, and let your thoughts float away. This will help your brain manage your thoughts better, as it can get easily clouded with the stressful things that you deal with daily. 

For a more detailed mindful meditation experience, it would be also best to consult with a certified practitioner who will closely guide your meditation sessions.

Conclusion

Chronic fatigue syndrome is a complex condition that continues to perplex many doctors. The reasons behind it can range from lifestyle factors to viral infections. Oftentimes, it is associated with other medical conditions, making it hard to accurately diagnose. 

Nonetheless, making a few lifestyle changes will help improve your energy levels, and may even make your chronic fatigue end once and for all. 

One of the best ways to manage your CFS is to keep track of your lifestyle (sleeping patterns, exercise routines), diet, and symptoms. This way, you’ll be able to pinpoint which treatments actually work for you. CFS is yet to be understood, as experiences widely vary per individual. Thus, keeping a detailed record will help both yourself and your doctor to understand which treatment works for your body.

References

[1] Mayo Clinic (n.d.) Chronic fatigue syndrome. Retrieved from https://www.mayoclinic.org/diseases-conditions/chronic-fatigue-syndrome/symptoms-causes/syc-20360490

[2] Sampson, S. and Biggers, A. (2020, March 12) CFS (Chronic Fatigue Syndrome). Retrieved from https://www.healthline.com/health/chronic-fatigue-syndrome

[3] Ferré S. (2008). An update on the mechanisms of the psychostimulant effects of caffeine. Journal of neurochemistry, 105(4), 1067–1079. https://doi.org/10.1111/j.1471-4159.2007.05196.x

[4] Březinová V. (1974). Effect of caffeine on sleep: EEG study in late middle age people. British journal of clinical pharmacology, 1(3), 203–208. https://doi.org/10.1111/j.1365-2125.1974.tb00237.x

[5] Reader’s Digest (2020, July 21) 8 Natural remedies for Chronic Fatigue Syndrome. Retrieved from https://www.readersdigest.ca/health/healthy-living/8-natural-remedies-chronic-fatigue-syndrome/

[6] Milton S. Hershey Medical Center. (2015, December 19) Chronic fatigue syndrome. Retrieved from http://pennstatehershey.adam.com/content.aspx?productid=107&pid=33&gid=000035

[7] Larun, L., Brurberg, K. G., Odgaard-Jensen, J., & Price, J. R. (2019). Exercise therapy for chronic fatigue syndrome. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd003200.pub8

[8] WebMD (n.d.) Tips for Living With Chronic Fatigue Syndrome. Retrieved from https://www.webmd.com/chronic-fatigue-syndrome/tips-living-with-chronic-fatigue

[9] Ferreira, M. & Butler, N. (2017, May 26) 12 Diet Hacks to Reduce Chronic Fatigue. Retrieved from www.healthline.com/health/diet-hacks-to-reduce-chronic-fatigue

[10] Thornton, E. (2020, April 22) 7 surprising foods that can drain your energy. Retrieved from https://www.avogel.co.uk/food/7-surprising-foods-that-can-drain-your-energy/

[11] Krans, B. & Olsen, N. (2015, March 23) Foods That Beat Fatigue. Retrieved from https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue

[12] Cherney, K. & Marengo, K. (2020, August 19) Simple Carbohydrates vs. Complex Carbohydrates. Retrieved from https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates

[13] Surawy, C., Roberts, J., & Silver, A. (2005). The Effect of Mindfulness Training on Mood and Measures of Fatigue, Activity, and Quality of Life in Patients with Chronic Fatigue Syndrome on a Hospital Waiting List: A Series of Exploratory Studies . Behavioural and Cognitive Psychotherapy, 33(1), 103–109. doi:10.1017/s135246580400181x

Ever wondered how you can get healthier and glowing skin? Sure, a lot of us may have our own favorite skincare products that we use on a daily basis. While there’s nothing wrong about that, nothing beats receiving nourishment from within. In post, we will highlight best foods for a natural skin glow.

You may not notice it, but our skin cells are constantly shed and replaced by younger cells to maintain a healthy structure. These younger cells come from within your body, which require key nutrients to support and maintain their growth. 

This is why certain foods are notorious for making people break out (think chocolates, dairy, fast food, etc.). You might’ve also observed that people whose diets are heavily made up of processed food tend to experience worse acne breakouts that those who practice healthy eating. 

The food we eat directly affects our physical appearance – as the popular saying goes, “you are what you eat”.

Although your body already has its own mechanism of replenishing your tired skin cells, the natural process of aging, stress, and pollution from our environment can damage our skin to an extent that our natural bodily processes will not be enough to handle on its own.

This is where nutrition comes to play – by eating the right food that contains the right nutrients for your skin, your skin cells will be protected from the damage and will recuperate faster, thus giving you glowing skin that reflects good health. 

Here are some foods that are proven to give your skin a natural glow. 

1. Fatty Fish

Fatty fish, also called oily fish, are species of fish that contain at a significant amount of oil in their fillets, as compared to white fish (cod, halibut, tilapia, etc.) that store oils in their livers.^[1]

While the term “fat” might make you think that these fish are fattening, the fats within these fish are actually considered “good” fats. The fats that can be found in these fish are called omega-3 fatty acids, which is essential to our bodies, and provides plenty of health benefits, including to our skin.^[2]

Omega-3 fatty acids helps our skin stay youthful by providing protective and regenerative benefits. 

Protection from UV Rays: Firstly, omega-3 can protect your skin from UV (ultraviolet) ray damage. Studies have found that DHA and EPA, two long chain omega-3 fatty acids, can reduce the skin’s sensitivity to UV rays. UV rays are particularly harmful to our skin as it causes accelerated aging, liver spots, and increases the risk of skin cancer. This is why most dermatologists always stress the importance of wearing sunscreen whenever you’re going outside! ^[3]

Reduces Acne: Research has shown that Omega-3 fatty acids are able to reduce inflammation, including acne. Omega-3 supplementation was also shown to decrease acne scars.^[2]

Moisturizes the Skin: Omega 3 helps your skin trap moisture by strengthening the skin barriers. This will help you prevent itchiness, redness, dry skin, and psoriasis. One study showed that flaxseed oil, a plant source of omega 3, was able to increase hydration levels by 39% after 12 weeks of supplementation. ^[4]

2. Tomatoes

Aside from being a fairly common ingredient, tomatoes are packed with nutrients that will benefit your skin. In fact, some skincare companies are already using tomatoes as an ingredient for their products. However, it’s always better to acquire its benefits straight from eating it.

Tomatoes are rich in vitamin C and carotenoids, especially lycopene. These compounds have strong antioxidant properties which can protect and preserve the quality of your skin. 

Protection from UV Rays: Although tomatoes aren’t exactly a substitute for ice cream, studies have shown that eating tomatoes can help protect your skin from UV-induced sunburn. In one study, it was found that 10-12 weeks of consuming tomato-derived lycopene decreased sensitivity towards UV-induced erythema among volunteers.^[5] This added layer of protection will also reduce the risk of developing UV-induced skin cancer.

Soothes Acne: The antioxidants in tomatoes, such as Vitamin C, E, lutein, beta carotene, and lycopene, have anti-inflammatory effects. This will help soothe acne-induced irritations, as well as speed up the healing process of acne scars.

Moisturizes the Skin: The vitamin C in tomatoes are known to boost collagen production, a vital component of the skin. By strengthening your skin’s structure, it will also be able to hold more moisture, preventing your skin from drying out.

3. Avocadoes

The mighty avocado is a superfood that is packed with nutrients. It’s known to help prevent heart diseases, cancers, as well as improving digestion. The avocado is also popular among fitness enthusiasts as it is very effective in weight management. 

Avocadoes are great for the skin, too – mainly because it contains both antioxidants and omega-3 fatty acids. Many skincare enthusiasts have even been using fresh avocado face masks or avocado oil as a moisturizer. Aside from these topical treatments, avocadoes will also benefit your skin from simply consuming them. 

Protection from UV Rays: In a study from 2011, it was found that avocadoes contain fatty alcohols that are able to reduce UV-induced damage and inflammation to the skin.^[6] Avocadoes also contain Vitamin C and E, which are two antioxidants that are known to protect our skin cells from oxidative damage caused by the sun.

Improves Skin Elasticity: Skin elasticity is defined as the skin’s ability to retain its shape despite stretching and pulling it. The higher your skin elasticity, the smoother and firm your skin will be. 

Avocadoes are rich in monosaturated fats, wherein higher intakes are associated with better skin elasticity.^[8]

Moisturizes the Skin: Avocadoes are rich in biotin, a B-vitamin that is widely used in skin and hair products. Biotin is well known to preserve skin and hair health, and it is used to prevent dry skin.^[9]

4. Dark Chocolate

Great news for chocolate lovers – cocoa is packed with antioxidants and minerals that are great for your skin.

Thus, consuming chocolate with higher concentrations of cocoa will benefit you greatly, plus it contains less sugars and saturated fats that are present in typical chocolate candy bars. The healthiest types of dark chocolate are those that fall within 75% to 99% cocoa content. Although they may taste slightly bitter, it’s much bolder and more exquisite compared to store-bought candy bars. 

Protection from UV Rays: Cocoa is rich in antioxidants called flavonoids. These antioxidants were found to be effective in reducing damage caused by UV rays, producing higher tolerance levels compared to chocolates that contained less antioxidants.^[9] 

Protection from Oxidative Stress: In several studies, cocoa was found to be effective in reducing wrinkles and preventing a number of skin diseases as a result of oxidative stress. Oxidative stress happens when your free radicals outnumber your antioxidants. This can occur when you’re exposed to pollution, radiation, stress, or when you’re excessively consuming processed food.^[9] 

5. Soy

Soy is rich in isoflavones, an estrogenic compound that offers multiple benefits to your skin.

Soy is mostly used in Asian cuisine and is consumed in various ways. Soy sauce, tofu, tempeh, and soymilk are just some examples of soy-derived ingredients/food.

Protection from UV Rays: Isoflavones were found to have photoprotective qualities – meaning, it can protect your skin from UV-ray induced damage, including skin cancer.^[12]

Improves Skin Elasticity: These isoflavones can help reduce wrinkles, maintain hydration, and improve your overall skin elasticity. This effectively slows down skin aging by keeping your skin firm and smooth.^[10] Among menopausal women, who are prone to dry skin and decreased skin elasticity, the supplementation of soy extract was found to increase skin thickness and elasticity – two characteristics of youthful skin.^[11] 

6. Green Tea

Green tea is a popular beverage whose antioxidant properties are well-known among health enthusiasts. These antioxidant properties can prolong a person’s life, which includes having an anti-aging effects on our skin. 

Can Help Prevent Breakouts: Because of the anti-microbial, anti-inflammatory, and antioxidant properties of green tea, it is able improve acne conditions and oily skin. This is thanks to the polyphenols present in green tea, which has been found to lower sebum (skin oil) production, as too much of it will cause clogged pores and therefore acne. This was found to be effective both in topical and oral intake of green tea extract.^[13]

Anti-Aging Properties: Both topical and oral intake of green tea was found to have anti-aging effects. In one study, topical and oral green tea was able to improve elastic tissue content, effectively protecting against photoaging.^[14]

7. Red Grapes

Red grapes are rich in resveratrol, a plant compound that acts similar to antioxidants, protecting you from cellular damage that will put you at risk for chronic diseases. It is widely known for its cardioprotective abilities, but it also offers similar benefits to your skin as the antioxidants previously mentioned. 

Anti-Aging Properties: The antioxidant like behavior of resveratrol includes the ability to fight against free radicals, which can damage your skin cells and cause signs of aging.^[15] 

8. Sweet Potatoes

Sweet potatoes are another vegetable that is packed with antioxidants, specifically the carotenoids which give them color (beta carotene). 

Protection from UV Rays: Carotenoids like beta carotene have photoprotective properties, meaning it can protect your skin from the harmful damage caused by the sun’s UV rays. This was applicable in both clinical trials and in vitro experiments with cell culture. ^[16]

Boosts Collagen Production: Sweet potatoes also contain Vitamin C and E, which are both known to boost collagen production. With better collagen levels, your skin will have better elasticity and moisture retention.

9. Chia Seeds

Chia seeds, despite how small they are, is a superfood that is packed with minerals and antioxidants even with smaller servings. 

Chia seeds can be consumed as a pudding, salad topping, or an addition to your favorite fresh smoothies and fruit juices.

Anti-aging Properties: Because chia seeds contain antioxidants, it can fight against the free radicals that accelerate skin aging.^[17]

Contains Omega-3 Fatty Acids: Chia seeds are another great source of plant-derived omega 3 fatty acids. This will benefit your skin through its photoprotective and anti-inflammatory properties. This will shield you from UV induced skin damage, as well as soothing acne breakouts.^[17]

10.  Broccoli

Whether you like them or not, eating more broccoli is great for your skin. It contains vitamin C, A, zinc, and antioxidants, all of which offer their own benefits to the skin. 

Protects the Skin from Oxidative Damage: Broccoli contains lutein, a carotenoid that is similar to beta carotene. This protects your skin from oxidative damage, which may cause dry skin and accelerated skin aging.

Protection from UV Rays: The florets of broccoli contain sulforaphane, which is known to have photoprotective, anti-cancer, and antioxidant properties.^[18] 

Maintains Collagen Levels: Some evidence exists that sulforaphane is able to sustain collagen production, which will effectively sustain moisture and skin elasticity.^[18]

Additional Skincare Tips

Aside from eating the right food, it also helps to follow a few habits that will decrease your chances of developing dull, dry, and damaged skin. Here are some skincare tips as suggested by the Cleveland Clinic.^[19]

To avoid dry skin:

• Take lukewarm baths and showers. Bathing in extreme temperatures may cause dry skin. 
• Limit your baths to up to 10 minutes. This will save you time as well.
• Moisturize right after washing your hands with soap or after taking a shower. The chemicals in soap may dry out your skin.
• Use heavier creams during winter season and lighter creams when it’s hot and humid. 

To avoid sun damage:

• Avoid exposure to sunlight between 10 a.m. to 3 p.m. – this is the time when the sun is at its peak.
• Protect your skin from the sun by wearing long-sleeved tops and hats.
• Always wear sunscreen with an SPF greater than 30.
• Avoid tanning beds, as these are known to cause skin cancer.

For facial skincare:

• Avoid scrubbing your face with harsh materials. Skin trauma may trigger acne breakouts.
• Use light and non-comedogenic moisturizers and foundation. Harsh cleansers and heavy makeup can trigger acne breakouts and may permanently damage the skin. 
• If your skin is prone to acne, choose a cleanser that is specifically formulated for acne. 

Conclusion

While plenty of skincare products exist that cater to individual needs, nothing beats a diet that will target all of your skin problems from the inside. After all, investing your money on skincare will only be negated by an acne-inducing diet filled with unhealthy processed and oily foods. 

Once you start eating clean, it will really shine through the natural glow of the skin. Coupled with an active lifestyle, not only will your skin look healthy, but you’ll feel great about yourself, too!

References

[1] ScienceDaily. (n.d.) Oily fish. Retrieved from https://www.sciencedaily.com/terms/oily_fish.htm

[2] Petra, A. (2019, November 28) 6 Benefits and Uses of Omega-3s for Skin and Hair. Retrieved from https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair

[3] Pilkington, S. M., Watson, R. E., Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental dermatology, 20(7), 537–543. https://doi.org/10.1111/j.1600-0625.2011.01294.x

[4] Neukam, K., De Spirt, S., Stahl, W., Bejot, M., Maurette, J. M., Tronnier, H., & Heinrich, U. (2011). Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin pharmacology and physiology, 24(2), 67–74. https://doi.org/10.1159/000321442

[5] Stahl, W., Heinrich, U., Aust, O., Tronnier, H., & Sies, H. (2006). Lycopene-rich products and dietary photoprotection. Photochemical & photobiological sciences : Official journal of the European Photochemistry Association and the European Society for Photobiology, 5(2), 238–242. https://doi.org/10.1039/b505312a

[6] Higuera, V. & Cobb C. (2019, July 22) Can You Use Tomatoes for Skin Care? Retrieved from healthline.com/health/tomato-benefits-for-skin

[7] Rosenblat, G., Meretski, S., Segal, J., Tarshis, M., Schroeder, A., Zanin-Zhorov, A., Lion, G., Ingber, A., & Hochberg, M. (2011). Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Archives of dermatological research, 303(4), 239–246. https://doi.org/10.1007/s00403-010-1088-6

[8] Nagata, C., Nakamura, K., Wada, K., Oba, S., Hayashi, M., Takeda, N., & Yasuda, K. (2010). Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. British Journal of Nutrition, 103(10), 1493–1498. doi:10.1017/s0007114509993461

[9] Scapagnini, G., Davinelli, S., Di Renzo, L., De Lorenzo, A., Olarte, H. H., Micali, G., Cicero, A. F., & Gonzalez, S. (2014). Cocoa bioactive compounds: significance and potential for the maintenance of skin health. Nutrients, 6(8), 3202–3213. https://doi.org/10.3390/nu6083202

[10] Accorsi-Neto, A., Haidar, M., Simões, R., Simões, M., Soares, J., Jr, & Baracat, E. (2009). Effects of isoflavones on the skin of postmenopausal women: a pilot study. Clinics (Sao Paulo, Brazil), 64(6), 505–510. https://doi.org/10.1590/s1807-59322009000600004

[11] Izumi, T., Saito, M., Obata, A., Arii, M., Yamaguchi, H., & Matsuyama, A. (2007). Oral intake of soy isoflavone aglycone improves the aged skin of adult women. Journal of nutritional science and vitaminology, 53(1), 57–62. https://doi.org/10.3177/jnsv.53.57

[12] Wei H, Saladi R, Lu Y, et al. Isoflavone genistein: photoprotection and clinical implications in dermatology. J Nutr. 2003;133(11 Suppl 1):3811S-3819S. doi:10.1093/jn/133.11.3811S

[13] Saric, S., Notay, M., & Sivamani, R. K. (2016). Green Tea and Other Tea Polyphenols: Effects on Sebum Production and Acne Vulgaris. Antioxidants (Basel, Switzerland), 6(1), 2. https://doi.org/10.3390/antiox6010002

[14] Chiu, A. E., Chan, J. L., Kern, D. G., Kohler, S., Rehmus, W. E., & Kimball, A. B. (2005). Double-blinded, placebo-controlled trial of green tea extracts in the clinical and histologic appearance of photoaging skin. Dermatologic surgery : official publication for American Society for Dermatologic Surgery [et al.], 31(7 Pt 2), 855–860. https://doi.org/10.1111/j.1524-4725.2005.31731

[15] Baur, J. A., & Sinclair, D. A. (2006). Therapeutic potential of resveratrol: the in vivo evidence. Nature reviews. Drug discovery, 5(6), 493–506. https://doi.org/10.1038/nrd2060

[16] Stahl, W., & Sies, H. (2002). Carotenoids and protection against solar UV radiation. Skin pharmacology and applied skin physiology, 15(5), 291–296. https://doi.org/10.1159/000064532

[17] Gunnars, K. (2018, August 8) 11 Proven Health Benefits of Chia Seeds. Retrieved from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1

[18] Jones, T. (2020, February 27). The 12 Best Foods for Healthy Skin. https://www.healthline.com/nutrition/12-foods-for-healthy-skin[19] Cleveland Clinic. (2016) Skin Care: Basics and Tips. Retrieved from https://my.clevelandclinic.org/health/articles/9982-skin-care-basics-and-tips

Although sometimes overlooked, the gut is one of the most crucial parts of your body, next to your heart and brain. Having a healthy gut doesn’t just mean that you’re less susceptible to stomach aches – your gut’s system is much more complex than you were led to believe, as it also affects your immune system, mental health, kidneys, and even your heart.

Why is gut health important?

Your digestive system is home to a microbiome that consists of 300 to 500 different species of “good” bacteria, and each plays a special role in processing the nutrients and minerals from the food you eat. The majority of these microbes can be found in the cecum, which is a pouch located in the beginning of the large intestine.

Here are some of the important roles that the gut microbiome plays in our overall health.

It Influences Your Immune System. From the moment we are born, we become exposed to different types of microorganisms that thrive in our environment. As we grow older, our gut educates the immune system in identifying which bacteria are good or bad for the body (by determining which ones can benefit the body as part of our microflora). A diverse gut microflora is often linked to a stronger immune system, while an unbalanced gut microflora (with more bad microbes than good) can trigger a heightened inflammatory state. ^[1]

It Digests Fiber. Some species of gut bacteria digest fibers, which processes them into short-chain fatty acids which are the main energy source of colonocytes (colon cells). This makes both fiber and gut bacteria necessary in maintaining a healthy digestive system.^[2]

It Influences Brain Health. The brain and gut are connected through the vagus nerve and this connection is called the ‘gut-brain axis’. Several important neurotransmitters are actually produced in the gut, such as serotonin (the feel-good hormone) and gamma-aminobutyric acid (controls feelings of anxiety and fear). Researchers have even found that gastrointestinal disturbances may be sending signals to the nervous system which cause mood changes.^{[3, 4]} 

7 Signs of an Unhealthy Gut

An unhealthy gut manifests itself in different ways other than a persistent stomachache. Here are some common signs of an unhealthy gut that you should watch out for. 

1. Constant Fatigue and Irregular Sleeping Patterns

If you find that you feel tired too often and that you have difficulties sleeping, you might be experiencing an imbalanced gut microbiome. 

The gut produces gamma-aminobutyric acid (GABA) and serotonin – two hormones that are important to your circadian rhythm. Therefore, an improperly functioning gut will also lead to poor sleep quality. In a study from 2017, it was found that some people with chronic fatigue syndrome also have imbalances in their gut.^[5]

2. Increased Sugar Cravings

A diet filled with processed foods, especially those made of refined sugars and high fructose syrups, will cause an unhealthy decrease in the good bacteria inside your gut. This condition is called dysbiosis, which is the medical term for an imbalanced gut microbiome. Ironically, this will make you crave more sugars, as the sugar-loving bad bacteria will overcrowd your microbiome. This may lead to chronic inflammation, which is a precursor to diseases such as cancer, obesity, diabetes, and heart disorders.

3. Excessive weight gain

Because your gut bacteria contributed to the processing of nutrients and minerals from food, a weak gut microbiome will be less inefficient in breaking down nutrients. This can cause an imbalance in your blood sugar levels and your body will have a harder time breaking down fats. In one study, it was found that metabolic disorders can be linked to disturbances in the gut microbiome, which is prevalent among Western diets that are high in fat and refined carbohydrates.^[6]

4. Food intolerances and allergies

If you find that you’re having a hard time digesting certain types of food, it may be because your gut bacteria is imbalanced and weakened. This can manifest through bloating, gas, diarrhea, abdominal pain, or nausea. Some research has even suggested that food allergies are linked with gut microbiota imbalances during early childhood.^[7]

5. Skin irritation

Skin conditions such as eczema, psoriasis, and acne can all be triggered by an unhealthy gut. An imbalanced gut caused by poor diet can cause a “leakage” of proteins that can irritate the skin and cause the aforementioned skin conditions. 

6. Autoimmune conditions

An unhealthy gut can cause chronic inflammation, which in turn can lead to a malfunctioning immune system when left untreated. When a person has an autoimmune disorder, the body attacks itself rather than foreign invaders, which is triggered by systemic inflammation.^[8]

7. Irregular mood swings

Due to the link between your gut and the nervous system, an imbalanced gut may cause unreasonable changes in mood, as well as heightened anxiety and depression. In fact, several mental illnesses such as anxiety and depression have been linked to dysbiosis and gut inflammation.^[16] 

6 Natural Ways to Cure an Unhealthy Gut

Clearly, there are too many dangers associated with having a chronically imbalanced gut. Now, you might be wondering: how exactly can you improve your gut health?

Unless it has become severe, restoring your gut health doesn’t require expensive medicines or therapy. Improving your gut health can be as simple as eating certain types of healthy food or developing a healthier lifestyle. And even if you can’t feel any disturbances in your gut, it’s always a great idea to invest in your gut health for long-term health stability.

Here are some natural ways you can cure an unhealthy gut. 

1. Eat more prebiotics

Prebiotics are plant fibers that cannot be digested by human cells, but instead are processed by your gut bacteria. This becomes the food of your microbiota, which stimulates the growth of the good bacteria in your gut. In return, these good bacteria will produce nutrients that your colon cells need to function properly. ^[9]

Prebiotics can be found in many foods, especially those that are high in fiber such as bananas, cocoa, apples, barley, oats, onions, and garlic. These foods are fairly easy to incorporate in anyone’s diet – plus, they’re loaded with each of their special health benefits that will give you additional nourishment. 

Prebiotics are also commercially available as supplements if you’re unable to eat high-fiber foods.

2. Eat fermented food

Although these types of food may not be fit for everyone’s palates, fermented foods have persisted throughout culinary history for a reason. Not only can they help feed people during the barren colder seasons, but they also pack a lot of health benefits. Fermented foods, such as kimchi, yogurt, sauerkraut, kombucha, and kefir contains lactobacillus acidophilus, a probiotic that is highly beneficial to our digestive system. 

L. acidophilus naturally occurs in our gut and its primary function is to break down sugars into lactic acid. In one study, it was found that yoghurt can reduce symptoms of lactose intolerance in adults, which was attributed to the changes in colonic microbiota. ^[10]

3. Get adequate amounts of sleep

When your body constantly doesn’t get enough sleep, it may negatively alter the composition of your microbiota. In return, poor gut health will also contribute to poor sleep quality, which will lead you to an endless cycle of poor eating and sleeping habits. In a study involving cats, it was found that sleep deprivation can induce systemic bacterial infection which is believed to have originated from the intestines.^[11]

In another study, it was found that total microbiome diversity is positively correlated with increased sleep efficiency and total sleep time.^[12] Thus, getting yourself the recommended 7-8 hours of sleep daily may lead to an improvement in your gut health.

4. Manage your stress levels

While stress may an inevitable part of our busy lives, prolonged stress can lead to some serious health consequences, including an imbalanced gut microbiota. This can be traced back to the brain-gut axis, the connection between the nervous and digestive system. You will notice this when you’re in a stressful situation – such as public speaking – where your digestion will be slowed down or disrupted because your fight-or-flight response is triggered.^[13] Now, take that short moment of public speaking into a prolonged period of stress: it will also have the same effects on your intestines, only that it happens for an extended amount of time.

Taking your time to relieve stress through hobbies, meditation, socializing, or simply relaxing will help regulate your digestive system. 

5.  Eat more fruits and vegetables

Instead of reaching for a candy bar to satisfy your sweet tooth, you should snack on an equally delicious serving of fresh fruits for your gut health. Fruits and vegetables are nutrient and mineral dense foods, which will help you maintain a diverse microbiota. 

In fact, a diet filled with fruits and vegetables have been found to prevent the overgrowth of disease-causing bacteria inside the body (such as E. coli). ^[14] Additionally, people who have plant-based diets were found to be less likely to have obesity, reduced inflammation, and stable cholesterol levels. 

6. Avoid artificial sweeteners

Although artificial sweeteners are marketed as “healthier” alternatives to sugar, they can actually do more harm to your body by increasing blood sugar and poor insulin response. In one study, it was also found that artificial sweeteners were able to increase Clostridium and Enterobacteriaceae colonies in rat intestines, which can cause bacterial infections when there is an overgrowth.^[15]

Conclusion

Being kind to your gut bacteria is necessary to maintain a healthy lifestyle. By eating healthier food, having a consistent sleep schedule, and managing your stress levels, you’re sure to have a balanced gut that is problem-free.

As simple as the digestive system may appear, there are hundreds of invisible bacteria that thrive in your intestines, which assists in processing the nutrients and minerals that enter your body. This gut microbiome is so crucial in your body’s processes, that an imbalanced gut microbiota can cause some serious health problems. These problems will show not just through a bad stomachache, but it can also manifest in mood disorders, poor sleep quality, weight gain, and skin problems. 

References

[1] Why gut bacteria are essential for a healthy immune system. (2018, March 29). Retrieved from https://medicalxpress.com/news/2018-03-gut-bacteria-essential-healthy-immune.html

[2] Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe, 23(6), 705–715. doi:10.1016/j.chom.2018.05.012

[3] Robertson, R. (2018, June 27). The Gut-Brain Connection: How it Works and The Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection

[4] The Brain-Gut Connection. (n.d.) Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

[5] Nagy-Szakal, D., Williams, B. L., Mishra, N., Che, X., Lee, B., Bateman, L., … Lipkin, W. I. (2017). Fecal metagenomic profiles in subgroups of patients with myalgic encephalomyelitis/chronic fatigue syndrome. Microbiome, 5(1). doi:10.1186/s40168-017-0261-y

[6] Davis, C. D. (2016). The Gut Microbiome and Its Role in Obesity. Nutrition Today, 51(4), 167–174. doi:10.1097/nt.0000000000000167

[7] Rachid, R., & Chatila, T. A. (2016). The role of the gut microbiota in food allergy. Current Opinion in Pediatrics, 28(6), 748–753. doi:10.1097/mop.0000000000000427

[8] Brown, K., DeCoffe, D., Molcan, E., & Gibson, D. L. (2012). Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients, 4(8), 1095–1119. https://doi.org/10.3390/nu4081095

[9] Macfarlane, G. T., Steed, H., & Macfarlane, S. (2008). Bacterial metabolism and health-related effects of galacto-oligosaccharides and other prebiotics. Journal of applied microbiology, 104(2), 305–344. https://doi.org/10.1111/j.1365-2672.2007.03520.x

[10] He, T., Priebe, M. G., Zhong, Y., Huang, C., Harmsen, H. J., Raangs, G. C., Antoine, J. M., Welling, G. W., & Vonk, R. J. (2008). Effects of yogurt and bifidobacteria supplementation on the colonic microbiota in lactose-intolerant subjects. Journal of applied microbiology, 104(2), 595–604. https://doi.org/10.1111/j.1365-2672.2007.03579.x

[11] Everson, C. A., & Toth, L. A. (2000). Systemic bacterial invasion induced by sleep deprivation. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 278(4), R905-R916.

[12] Smith, R. P., Easson, C., Lyle, S. M., Kapoor, R., Donnelly, C. P., Davidson, E. J., Parikh, E., Lopez, J. V., & Tartar, J. L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PloS one, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394

[13] Stress and the sensitive gut. (2019, August 21) Retrieved from https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut

[14] Klinder, A., Shen, Q., Heppel, S., Lovegrove, J. A., Rowland, I., & Tuohy, K. M. (2016). Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota. Food & function, 7(4), 1788–1796. https://doi.org/10.1039/c5fo01096a

[15] Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., Israeli, D., Zmora, N., Gilad, S., Weinberger, A., Kuperman, Y., Harmelin, A., Kolodkin-Gal, I., Shapiro, H., Halpern, Z., Segal, E., & Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. https://doi.org/10.1038/nature13793

[16] Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., … Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793