New Year New You: Is It Time You Gave Your Gut Some Tender Loving Care (TLC)?
When a new year rolls around, you might be writing up a list of health resolutions but have you thought how important your gut health is to your everyday wellness? As a result, don’t make gut health a resolution, make it an essential daily, self-care must which means small consistent habits every day.
After the festive indulgence of mince pies and mulled wine, your gut is probably feeling the consequences with bloating, sluggish digestion and low energy – all signs that your digestive system could use a reset. In fact, real-world research commissioned by PrecisionBiotics, the smart brains behind a range of targeted, and scientifically-proven probiotic supplements, has found that nearly half (44%) of adults suffer from bloating and 29% of people are dealing with stomach cramps and pain.
Dr Emma Derbyshire, Public Health nutritionist and advisor to PrecisionBiotics, says that January is the perfect time to give your gut health some TLC and make good gut health a daily self-care essential. “That’s because your gut has a huge impact on your life. Over half (54%) of respondents from the research poll we carried out said they felt that they had less energy due to stomach issues; 34% feel they can’t eat what they want, 27% feel less confident and a quarter don’t want to exercise.” Says Emma.
As well as this, one in five Brits need to plan ahead so they know where a toilet is when they go out.
Dr Nisa Aslam, GP with a special interest in nutrition and an adviser to PrecisionBiotics adds: “The state of the nation’s guts is causing problems for Brits, so it’s time to do something about it. Plus, 70% to 80% of the body’s immune cells are located in the gut, which further emphasises the importance of good gut health. Yet just 49% of Brits are aware of the link between gut health and immunity.”
Added to this, your gut can impact your stress levels and your sleep. Researchers have identified a link between irregular sleep patterns and bad gut bacteria, and several studies show that changes in gut bacteria can increase or reduce the risk of depression and anxiety. More research is needed.”
Although a high 96% of adult Brits rightly believe that their gut health can impact their overall quality of life, 59% of people are not actually sure what a healthy gut would feel like. But, when it comes to good gut heath, 54% think good gut health can reduce bloating and 52% expect better energy levels and 48% think that a healthy gut can lead to a better mood.
Dr Emma Derbyshire explains: “All these are correct, which hopefully will encourage people to make the new year a time for gut-friendly lifestyle tweaks. This does not need to involve extreme detox or fad diets, but by gently restoring balance, supporting healthy bacteria and getting back to simple, gut-friendly daily habits, you can set yourself up for better health all year.”
So, what can be done to help the 40% of people who say they don’t know what to do to support their gut health? Dr Nisa Aslam says that alongside various lifestyle factors, probiotics could offer support.
“Probiotics are beneficial bacteria which help support the gut microbiome, aka the trillions of bacteria that remain in your gut. PrecisionBiotics offer a range of targeted formulations. These are scientifically studied to help support the gut microbiome. Each product delivers the live probiotics that will survive stomach acids and reach the gut in the numbers needed to get to work, helping to restore and re-set the microbiome.”
According to the PrecisionBiotics research, 19% of adults expect changes within a day of taking probiotics and 18% expect to see changes in a week. However, Dr Emma Derbyshire says: “The British Dietetic Association recommends taking probiotics for at least four weeks to give them time to work.”
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Dr Emma Derbyshire adds: “Calcium plays a crucial role in supporting the normal function of digestive enzymes, ensuring proper digestion and nutrient absorption, leading to a healthy digestive system. Additionally, B6 helps to reduce fatigue, supporting your energy levels throughout the day.”
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FOUR Ways To Spring Clean Your Gut
#1. Make sleep your core priority:
It’s time to get to bed! Getting seven to nine hours of quality sleep each night is vital for your gut health and 24% of Brits do in fact blame poor sleep for their gut issues.
Dr Emma Derbyshire says: “Your whole body and mind (including your gut) will benefit from consistent good sleep. It’s not just a Monday to Thursday priority either- you need to be making sleep a priority health factor every day of the week, if you can.
“Turn off the TV, wind down with a bath or a book and make a to-do list before bed for the next day, so your mind isn’t overwhelmed when you hit the pillow.”
#2. Watch your diet:
If your new year’s resolution is to revamp and upgrade your diet, then it will do your gut a huge favour. In the PrecisionBiotics research, 34% said their stomach issues are caused by eating too much sugar yet Dr Emma Derbyshire says that research has found a clear pattern between a high sugar, high fat diet impacting the gut microbiome, with sugar and (unhealthy) fats causing a decrease in certain positive bacteria and a decrease in negative bacteria.
“Ditch high fat, high sugar foods and go for whole foods such as fruits, vegetables, meat, fish, eggs, dairy and wholegrain. Stay hydrated too: 44% of Brits note that a lack of water is the cause of their stomach issues and there is solid research which suggests that water restriction induces constipation without being dehydrated, and it changes the number and the composition of gut microbiota, which can then lead to stomach issues,” says Dr Emma Derbyshire.
Water helps to break food down and it softens your stools, making them easier to pass. Aim to drink 1.5 to two litres of water each day. Increase this if you’re sweating more.
#3. Focus on lowering your stress:
Your gut can have a huge impact on your mood and stress levels. But on the flip side, according to the PrecisionBiotics data, 30% of Brits attribute general worries as a cause of their stomach issues.
“The gut and brain are interlinked by various pathways, which is why the gut is often described as the ‘second brain’; there’s constant chatter and biofeedback between the gut and brain, known as the gut-brain axis,” says Dr Emma Derbyshire.
But, she explains that we are only beginning to appreciate the implications of this cycle of stress and sub-optimal gut health.
“This gut-brain-axis influences mood, cognition, immunity and many other aspects of psychological and physical wellbeing while on other hand, it can also be negatively impacted by diet, lifestyle and other factors such as stress.”
Did you know, a staggeringly high 95% of the body’s serotonin, the happy hormone, is produced in your gut? So, taking care of your gut can help improve your mood and reduce stress. Plus, reducing stress can help to improve your gut.
Dr Nisa Aslam says: “If you find yourself constantly overwhelmed, you must take time each day to step back and relax. Put your feet up, even for 10 minutes and do something to take your mind off work and admin. Read a magazine, take some deep breaths or book into a calming yoga class.”
#4. Movement is magic:
Exercise is so important for a healthy gut. Walks outside, cycles, swims, weight lifting, Pilates and yoga could all a long way in supporting your gut.
Dr Emma Derbyshire says, “Even when it’s cold and gloomy outside, it’s definitely worth making the effort to exercise as your gut and your immunity too, will thank you. Exercise helps to stimulate movement, allowing you to ‘go’ more comfortably and exercise has also been shown to have a positive effect on gut bacteria.”
Your gut is like the control centre of your body. So, start 2026 on a high and make your gut health a daily routine priority. In summary, Dr Emma Derbyshire notes: “Poor gut health has an impact on our overall health, wellness, mood, energy and confidence. So, by making small, daily changes and adding PrecisionBiotics probiotics to your regime, you can help support your gut. Don’t wait to make changes; act now and give your gut health some TLC.”