Surprisingly Common Treatments And Activities That Damage Digestive Health

Insufficient Sleep

Researchers are currently exploring the relationship between insufficient sleep and changes in gut bacteria. In a 2016 study, nine male patients were allowed to sleep 8.5 hours each night for two consecutive nights, and this was followed by sleeping only four hours per night for two consecutive nights. After just two nights of sleep deprivation, the participants showed increases in the types of gut bacteria associated with obesity, weight gain, and the development of type 2 diabetes.

Most healthy adults need eight hours of sleep per night, and some may need up to nine hours. Patients are advised to keep their bedroom cool and dark, and it can help to go to bed and wake up at the same time each day. Daytime naps should be limited to no more than thirty minutes, and patients should not nap late in the afternoon.

Smoking And Alcohol

Smoking and alcohol consumption both have adverse impacts on digestive health. Tobacco use increases the patient's risk of inflammatory bowel disease, and patients who smoke are twice as likely to develop Crohn's disease compared to non-smokers. In a 2013 study, researchers found smoking cessation increased the diversity of participant's gut bacteria and also increased the subject's levels of Firmicutes and Actinobacteria. Patients trying to quit smoking should ask their doctor about smoking cessation courses and support groups, and they might want to consider taking medication to reduce nicotine cravings as well. Patients who have alcohol use disorders appear to be at a higher risk of digestive issues compared to individuals without these disorders.

For example, a 2012 study of forty-one patients with alcohol use disorders and ten individuals without alcohol issues discovered twenty-seven percent of the participants with alcohol use disorders had imbalances in gut bacteria. None of the participants in the control group were found to have these imbalances. To protect digestive health and gut bacteria levels, patients are encouraged to limit alcohol consumption to no more than three drinks per week. Individuals who believe they might have an alcohol use disorder are advised to see their primary care doctor for information about medications, support groups, and treatment centers that may be beneficial.