How to Improve Gut/Digestive Health?
You can't enhance your gut health by using pricey probiotic pills. It
turns out that modifying your surroundings can help you receive a lot of the
healthy bacteria your stomach needs to function correctly.
The gut's tremendous complexity, as well as its relevance to our
general health, is a growing area of medical study. Gut health has been linked
to the immune system, mood, mental health, autoimmune illnesses, endocrine
problems, skin ailments, and cancer in several studies over the last two
decades.
Try these 6 simple techniques to boost your gut health for better digestion, higher metabolism, reduced inflammation, and a lower chance of chronic disease:
1.
CONSUME MORE WHOLE GRAINS AND FRESH FRUITS.
Another compelling incentive is to consume fresh, healthy foods. Fiber is
found in barley, oats, quinoa, bulgur, and other whole grains, which helps to
bulk up our intestines and move things along.
Whole grains then serve as a source of nutrition for the bacteria that
live in the microbiome. It has been proven that eating more whole grains
increases the types and quantities of bacteria in our stomachs. Pick select a
choice of walnuts, pecans, pistachios, or almonds, keeping in mind that a
serving is defined as what fits into the palm of your hand.
Regularly brush and floss your teeth. Regular dental cleanings and
check-ups may not appear to be necessary for a healthy microbiome, but studies
show that bacteria from your mouth may enter your stomach and create issues.
Limit your sugar intake. Sugar may cause yeast to proliferate and upset
sensitive gut homeostasis, in addition to being inflammatory to the system.
Additionally, stay away from processed meals and packed foods. In addition to being inflammatory to the system, sugar can cause yeast
to grow and it can throw off delicate gut balances.
We've all heard about the benefits of eating more yogurt for gut
health, but what about fermented foods?
These meals include more beneficial bacteria that can help your
stomach. Lactobacilli bacteria, which are helpful, are abundant in them. They
are also responsible for the conversion of sugar to acids and alcohol. These
foods include Kimchi, Kombucha, Pickled foods, Miso Soup, and finally, simple,
natural yogurt with reduced sugar content.
4.
GO SUGAR-FREE.
Artificial sweeteners have been demonstrated to have a deleterious
impact on the microbiota in animal experiments. Aspartame-treated rats had
higher blood sugar levels and were unable to utilize the insulin their bodies
produced appropriately.
A similar blood sugar spike was seen in another human experiment.
Artificial sweeteners may be best avoided completely for intestinal health.
5.
EAT MORE CHOCOLATE!
This is a personal favorite of mine. Who needs an excuse to indulge
in more chocolate? I think we all do.
Polyphenols, which are plant-based chemicals, move into your intestines
and are used as fuel by microorganisms. Polyphenol-rich foods, such as dark
chocolate, offer anti-inflammatory qualities, lower blood pressure and
cholesterol, and reduce cellular stress.
Here are some additional polyphenol-rich items that can help your gut:
◊ Red grapes
◊ Almonds
◊ Tea (green)
◊ Blueberries
◊ Cocoa
◊ Green Vegetables
6.
REDUCE STRESS LEVELS.
Stress has a negative impact on your entire body, including your
stomach. Meditation, walking, getting a massage, spending time with friends or
family, diffusing essential oils, reducing coffee intake, laughing, yoga, or
owning a pet are all strategies to reduce stress.
Take a moment and listen to calming music if you're feeling overwhelmed
by a difficult scenario. Playing soothing music has a calming impact on the
brain and body, lowers blood pressure, and lowers cortisol, a stress hormone.
