While the heart is considered the engine of a human body, the gut is a so-called fuel tank feeding all human body systems and maintaining their due functioning. Digestive problems and intestinal disorders might be the root causes of the whole variety of diseases and abnormal states such as allergies, weight gain, chronic fatigue, rashes, acne, sleeping and mood disorders, autoimmune diseases, and more. Most of those conditions are caused by a disbalance of bacteria inhabiting in our intestine and ensuring the digestive health that in its turn maintains overall body health.
What is a Healthy Gut Microbiome?
There are about 40 trillion of bacteria in our body, most of them living in our gut. The gut microbiota includes both helpful and pathogenic bacteria, with probiotics or beneficial yeasts and microorganisms prevailing. All those gut “inhabitants” help our body digest food as well and absorb and synthesize vital nutrients. When bacteria are out of balance, it leads to bloating, diarrhea, constipation, and more serious complications such as diabetes or even cancer. Severe gut microbiome dis-balance is called dysbiosis. To avoid those risks, many regularly take probiotic tablets containing live bacterial cultures making up a healthy gut microbiome. And the tablets really work, yet, only few people know that they are not enough, and to get the maximum effect, probiotic supplements need to be a part of a more complex approach.
Why Intestinal Health is So Important?
The importance of the intestinal health is hard to underestimate and cannot be neglected. Apart from digestions, our intestine extracts nutrients, vitamins, and minerals from food and delivers them to other body systems and your brain, meanwhile, filtering out allergens, toxins, undigested particles as well as fighting and resisting pathogens. This is how a gut immune systems works and this is where our overall immune system health starts. If the gut immune system is damaged, the body immune system detects it as a sickness and might become overactive causing systematic inflammation and chronic diseases.
The enteric nervous system is our second brain. It is closely related to our brain and works in concord with it, at the same time participating in hormone system regulation. Should any interference or dysfunction arise in this smooth connection, it will end up in serious health disorders. The treatment of many skin problems starts from checking the gut health since such symptoms as irritation, acne, dryness, oiliness, and redness often refer to inappropriate toxins removal in the intestinal tract and related hormonal disorders.
All in all, our intestinal health directly impact our entire body health. Hence, to prevent some more serious complications, it’s better to start taking care of your gut health today.
How To Make Your Gut Work Like a Charm
1. Take Control your diet
We are what we eat and it is totally true. So, the first step towards your well-functioning intestine is to reconsider your ration and menu to work out healthy eating habits and completely change the way you eat. Replenish your menu with more wholesome and unprocessed foods high in fiber content. Natural fibers promote digestion and sweep away all the wastes. They will keep you full for longer that help maintain your body weight.
Fruit, vegetables, legumes, nuts, seeds, and whole grains are all rich in raw natural fibers. Restrict the consumption of fatty foods since they slow down digestion. Minimize refined sugars and artificial sweeteners in your menu. Skip alcohol and excessive caffeine. Give preference to lean meats containing healthy proteins and don’t forget about fermented foods like yogurts, sauerkraut, miso, kombucha, and soy milk or cheese, all rich in bacteria beneficial for your gut health. However, a rule of thumb to remember in relation to your nutrition is a well-balanced diet including all the above-mentioned ingredients in appropriate proportions since the excess of healthy ingredients might appear harmful as well.
2. Eat mindfully
In a fast pace of modern life, more and more people tend to eat on the go. They swallow a sandwich in several bites and drink a coke or juice in several large sips without distracting from their laptops or while speaking on the phone.And even those who try to follow a healthy diet and drop into a cafe for a plate of soup or some salad, spend no more than 15-2- minutes for lunch.
Yet, for a healthy digestion and no-problem metabolism, the way we eat food also matters a lot. Our digestion starts in our mouth since chewing process activates enzymes in our stomach to properly break the food down for optimal nutrients absorption in the intestine. Thus, it is essential to chew your food slowly and thoroughly.
3. Add some probiotic supplements to your food
Containing multiple stains of living bacteria, probiotic promote easier and more efficient fiber digestion, improve vitamin absorption, and maintain bowel regularity. To cut a long story short, they help maintain optimal gut flora for healthy intestine functioning, as a result, regulating the work of other body systems as well.
4. Try to eat on schedule
Having meals at approximately the same time every day is a healthy habit most of us lack. Some eat their lunch when they have a spare minute while others might skip it all over and then overeat during dinner. Meanwhile, eating on schedule will help keep both your digestive system and your body in a top shape.
5. Control your water intake.
It’s not a secret that drinking enough water to keep your body duly hydrated is a key to solving many health problems. And it is essential for the gut health as well. It prevents constipations and maintains softer and bulkier stools.
6. Be active and move your body
Regular exercises stimulate better food movement through digestive tract improving metabolism, inducing intestinal contractions, and creating healthy bowel movements. Hence, introduce workouts to your schedule to maintain a healthy gut and keep fit. And acquire a habit to simply walk after a substantial meal.
7. Avoid medications overuse
Antibiotics contain potent substances that kill bacteria. Yet, they eliminate not only pathogenic microorganisms but the good ones as well. The same way, some prescription drugs, especially painkillers and anxiety treatments, also often cause digestive disorders such as heartburn or acid reflux.If you cannot stop taking those medicines due to your state condition, avoid any uncontrolled use of some other drug to solve this. The right decision will be to ask your doctor to change the therapy and replace those medications by some more sparing treatment.
As you can see, maintaining your gut health is not something extraordinary or complicated. It is always easier to prevent health problems than cure them. Besides, all those recommendations are actually a kind of guide to a healthy lifestyle. They will help you not only take care of your digestive system but also keep fit, look better, and feel better.