At a time when we are constantly bombarded by food vloggers glorifying midnight junk food cravings and online wellness influencers pushing the so-called gut-detox drinks, a Harvard doctor is urging people to hit pause and pay closer attention to their everyday habits. Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, has shared a list of common habits that are silently destroying gut health. The gut doctor said that these common habits could be wreaking havoc on your digestive system. Let’s take a look. Eating too fast
Life has gotten so busy that many people barely take the time to sit down and enjoy a meal. Rushing through meals has become more common. Though many won’t understand the danger behind it, Dr. Sethi warned that this habit can affect gut health. He noted that eating too fast can trigger bloating and acid reflux. When you eat too quickly, you often fail to chew your food properly. This forces the stomach to work harder to break down food, which can lead to discomfort and strain on the digestive system. The fix? Take your time. Give yourself at least 20 minutes per meal to improve digestion and reduce symptoms.Turning to artificial sweeteners
Dr. Sethi has warned against using too many artificial sweeteners. Artificial sweeteners like sucralose and aspartame, found in many diet sodas and sugar-free products, may seem harmless, but can disrupt gut health. These sweeteners can alter the gut microbiome and potentially cause inflammation and digestive issues. Limiting artificial sweeteners and opting for natural alternatives, such as honey, if your health condition permits it, would be a better option. Skipping meals and later overeating
Irregular eating habits can cause more harm than you think. Amidst work deadlines and personal duties, people tend to skip meals throughout the day, and then overeat at night. The gastroenterologist has warned that this habit may lead to insulin spikes and also put undue stress on the digestive system. This irregular pattern of eating can also lead to weight gain and gut inflammation over time. Focus on eating balanced meals at consistent times, do not starve your body, or overwhelm it with excess food. Balance is the key. Not getting enough sleep
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Among the many things people tend to sacrifice to squeeze in their personal or career goals is their sleep. However, sleep deprivation can wreak havoc on your health, especially the gut. A restful sleep provides the gut time to rest for the next day. Chronic sleep deprivation disrupts this process. Lack of sleep can weaken the gut lining and increase the risk of issues like leaky gut syndrome. Remember, sleep is non-negotiable. Aim for at least seven to eight hours of quality sleep nightly.Excess use of painkillers
Most of us have the habit of popping painkillers every now and then. But it may be doing more harm than good. Dr. Sethi has stressed that excessive use of NSAIDs (Nonsteroidal Anti-inflammatory Drugs) can damage the gut lining. NSAIDs like ibuprofen, aspirin, naproxen, and diclofenac can cause irritation, ulcers, or even bleeding in the digestive tract over time. Remember, NSAIDs are helpful but should be used sparingly.
