Intestinal health is essential to our overall health. However, many of us do not pay much attention until it causes unpleasant digestive problems such as gas, bloating, and constipation.
Part of our microbial flora is housed in our gastrointestinal tract. According to the National Institutes of Health, “The microbial flora is a collection of all the microorganisms that naturally inhabit our bodies and our bodies, including bacteria, fungi, viruses, and their genes.” And our microbial flora. Health has a great impact on our overall health. It protects us from harmful bacteria and viruses, helps the development of the immune system, and allows us to digest food and produce energy.
“When we think about gut health, we think about general health, which affects every part of our body,” said Maya Feller, a New York City-based registered dietitian. I told you today. “This is this huge microbiome. It’s an ecosystem that affects the central nervous system, including the immune system, blood pressure, blood sugar, and hormones.”
So how do you know if you have a healthy microbial flora, or if your gut health requires some work? Feller says there are some warning signs you can look for that indicate an unhealthy balance of bacteria in your gut:
- Stomach discomfort: Beware of excess gas and bloating, belching, indigestion, and digestive changes.
- Malaise: Studies have shown that for people with chronic fatigue, the bacteria in the intestines are out of balance and there are more bad insects than we would like.
- allergy: Allergies that are exacerbated, or new food hypersensitivity, or allergies such as anaphylaxis reactions or skin irritation.
3 Ways to Improve Intestinal Health
Everyone has a unique gut, but we all need to take steps to support our body in order to maintain a healthy balance between good and bad bacteria. To maintain intestinal health, Feller is advised to focus on these three components of the healthy gastrointestinal tract.
nutrition
- fiber: In general, aim for at least 25 grams of fiber per day, Feller said. Aim to eat some fiber-rich foods all day long to meet your quota. For fiber-rich foods, 1 cup of bran flakes (10 g fiber), 1 cup of beet green (6 g fiber), 1 cup of quinoa (6 g fiber), 1 ounce of almonds (3 g fiber), or 2 cups Contains raspberries (16g fiber). ).
- Polyphenol: Eating foods rich in these plant-based compounds, when combined with fiber, helps fill good insects in the gut, Feller said. Think about it: frozen blueberries, pinto beans, black beans.
- water: “Hydration is important for everything in the body. It helps to form saliva — it’s the first step in digestion,” Feller said. “It’s also really important for breaking down food and our entire digestive process, and for the brain to make neurotransmitters and hormones.” Feller recommends at least 2 liters of water daily — “more. If you can, drink it, “she said.
exercise
“When we move, it helps move our digestive system,” Feller said. “Walking, weightlifting, whatever the person can actually engage in regularly and consistently.”
High-intensity exercise has been the focus of attention lately, but low-intensity exercise may be the best bet for gut health. High-intensity exercise can stress the body and actually delay digestion, while low-intensity exercise, such as walking, can move things back.
But the most important thing is to incorporate movement throughout the day. “Find a sustainable movement,” Feller suggests. “If you’re in the center of the city, get off the subway / bus a few stations in front of the usual stops. I walk the good commute to many patients, carry a vacuum cleaner up and down the stairs, and scrape the leaves. Tell me not to hire someone for … ”
mental health
The physical effects of stress on the body are well studied. We know that stress can hurt your heart, contribute to high blood pressure, and disrupt your gut health. “There is a gut-brain axis,” says Feller. Like other parts of the body, the stomach interacts with the nervous system, and its flight or struggle stress response can interrupt or completely stop digestion.
Therefore, it is important to make stress-relieving activities such as exercise, meditation, and breathing part of your daily routine. Another way to combat stress? Embrace! Studies show that affection not only increases the production of oxytocin, but also reduces the secretion of the stress hormone cortisol.
