Gut health affects the entire body, so improving it can have many benefits. Good gut health can lead to improved mood, better digestion, increased energy, higher immunity, more efficient nutrient absorption and better overall health.
Understanding the scientific facts behind these conditions can offer insight into why certain treatments help manage them, which in turn can give individuals greater control over their health.
In this blog, we'll explore the science behind how an infrared sauna session could be good for your gut health, possibly improve your digestion, reduce bloating, and soothe IBS flare-ups.
We'll also delve into the impact that a sauna has on the gut microbiome, and how it can serve as a new physiological challenge model for intestinal barrier function.
If you're looking to improve your gut health, join us as we dissect the connection between the sauna and better digestion!
Infrared Sauna Benefits for Gut Health
Have you ever heard of the exceptional advantages of utilising an infrared sauna? Far-infrared heat not only enhances blood circulation, and diminishes inflammation but also aids in detoxification.
More importantly, it advances intestinal health by fortifying cell walls and encouraging the production of molecules that foster a beneficial environment in your gut.
Finally, sweating can help prevent leaky gut syndrome by facilitating the removal of harmful toxins and acidity from the body. Before we examine the impacts infrared sauna has on gut health, let's take a detour to explain the gut microbiome and why that's important for overall gut health.
What is the Gut Microbiome?
The gut microbiome refers to the microorganisms that live in the digestive tract. These beneficial bacteria and other organisms collectively make up a highly diverse ecosystem that contributes to digestion, nutrient absorption, immune system regulation, and protection from pathogens. Specific strains of gut microbes have been linked to diseases such as irritable bowel syndrome, obesity, metabolic syndrome, and even mental illnesses like depression. By maintaining a healthy balance of beneficial bacteria in the gut, individuals can support their overall health by helping keep the gut microbiome balanced.
10 Tips for Improving the Gut Microbiome
Caring for your gut microbiome is a key aspect of maintaining good health, and there are several easy steps you can take to improve its well-being. By following these tips, you will be on your way to promoting the optimal function of your gut microbiome and better overall wellness. Here are the 10 tips for improving your gut microbiome:
- Avoid inflammatory foods: Stay away from dairy products, gluten, sugar, alcohol, processed foods, and trans fats as they can cause low-grade inflammation in your body.
- Eat for your gut bacteria: Instead of eating to please your taste buds, focus on nourishing your gut bacteria by consuming fibre-rich foods such as vegetables, psyllium husks, onions, garlic, apples, and fermented foods.
- Stay hydrated: Dehydration can hamper the normal functioning of your gut bacteria. So, make sure to drink plenty of water throughout the day.
- Reduce stress: High-stress levels can negatively affect your gut microbiome. Try relaxation techniques such as deep breathing, meditation, and yoga to manage stress.
- Get enough sleep: Lack of sleep can compromise the functioning of your gut bacteria. Aim for 7-8 hours of uninterrupted sleep each night.
- Exercise regularly: Regular physical activity can help improve the diversity and abundance of your gut microbiome.
- Take antibiotics only when necessary: Antibiotics can disrupt the balance of your gut bacteria. Use them only when necessary and as prescribed by your doctor.
- Consider probiotic supplements: Probiotics are beneficial bacteria that can help improve the health of your gut microbiome. Consider taking a high-quality probiotic supplement.
- Minimise exposure to toxins: Exposure to toxins such as pesticides, heavy metals, and pollution can harm your gut bacteria. Minimise your exposure to such toxins by eating organic foods and avoiding polluted environments.
- Seek professional help: If you're experiencing gut-related health issues, consult a healthcare professional for personalised advice and treatment.
Is Sauna Good for the Gut?
Yes, sauna therapy can be good for gut health. One study looked at investigated the effects of sauna bathing on the release of brain-gut peptides in seven women. The women underwent a 20-minute sauna bath and the study focused on the levels of different peptides in the blood during and after sauna bathing in women.
Brain-gut peptides are signalling molecules that play a crucial role in the communication between the brain and the gut. They regulate various functions in the digestive system, including the secretion of digestive enzymes, absorption of nutrients, and motility of the digestive tract. Brain-gut peptides also play a role in the regulation of appetite, satiety, and energy metabolism.
This research suggests that sauna use may have a protective effect on gut health. The effects sauna use had on the production of peptides have been shown to modulate the immune response, reduce inflammation, and promote the growth of beneficial gut bacteria. During heat exposure, there was an increase in PP and motilin levels, which suggests that the digestive system becomes more active. This heightened activity could have the potential to enhance gut motility and function.