Health of gut– Is it? Your well -drained system works to break down food, absorb nutrients, and to remove waste -waste. But it is set in science as research has shown that keeping your intestine in good health is associated not only by Improved immune system But for Good mental health. That's because in your stomach there is a digestive microbiome, made up of trillion of germs as well as bacteria, viruses, and fungus -and having a balanced microbiome can help control blood sugar, support digestion, and strengthen the immune system.
When people publish regularly on social media about the importance of gastrointestinal health and hacks for Reduce bleeding and “Heal your intestine,” What will support your digestive health is not always clear. That's why we turned to a nutritionist and professor of King's London College of Disease Tim Spectorwho has used a large part of his study on the stomach microbiome.
Know if your own intestine is grown up, he tells Lucky, SPECTOR PROVIDES ATTEMPTING THE Microbiome Test of the stomach from your health care provider, which will measure the balance of good bacteria for bad bacteria. Lack of frequent bowel movements or regular bleeding and heart rate after eating can also be indicators of unhealthy gastrointestinal tract (The Gastroenterological Association American It says that going three times a week up to three times a day is normal). People with chronic illnesses like obesity and diabetes They are also more likely to have issues with their digestive health, SPECTOR adds.
What you eat is the possibility of showing the best of what's going on in your intestine. “Look honestly your diet,” he says. If you eat very processed meat and foods, those microbes can be bad -if you don't have any symptoms.
“Not everyone has symptoms. Not everyone knows they have a problem,” he says.
Here, he shares five simple habits that he regularly holds to keep his stomach healthy.
Eats 30 different plants per week
Yes, 30 is a lot! But the spector is Great giver of consuming a Different nutrition of plants, which he says are the key to a healthy microbiome. That's because eating a variety of plants will not just feed your microbiome high fiber The contents of its bacteria need to thrive, but it will also provide a variety of fiber sources that keep the intestine well, the spector says.
For a guide on how to get even the most plant foods, turn to Megan Rossi, who raised the idea of 30 plants per week In his book How to eat more plants and Love your intestine. Suggested choosing from what he calls Super six: whole grains (like quinoa, rolled oats, and whole grain bread), nuts and seeds, vegetables, fruits, beans and legumes, and herbs and spices (like cumin, cinnamon, and Turmeric).
He also eats 'rainbow'
Within the diversity of plants, the spector tries to find the medley of hues on his plate. Foods that take a spectrum of colors like blueberries, cherries, leafy leaves, cocoa, and herbs, says spector, are rich in polyphenols – plant compounds which are Anti-inflammatory and displayed for Increase the health of the gastrointestinal Like germs they like to feed from them.
He uses at least 3 services of fatty foods per day
The time of Fermentation Process, foods like sauerkraut, kimchi, yogurt, and kefir grow bacteria that are good for our digestive tract – that's why spector eat every day.
“I think we have ignored (fatty foods) and we increased the commercial impact Probiotic“He tells Luck.
Spector tries to incorporate natural foods into his diet. That may seem like throwing kimchi into a salad, putting sauerkraut on a sandwich, replace the creme fraiche with kefir or yogurt or snacks in pickle and cheese, he says.
“It is not necessary to get (fatty foods) in you. But a small amount has an impact on your immune system,” SPECTOR says.
He has stopped eating at night
Every night, the spector makes sure to give his stomach a break. That means there is no time to eat or eat dinner, which allows germs to “cleanse” the intestine to help maintain a strong intestine -the internal intestines that act as a barrier, allowing nutrients and fluids into the blood while preventing toxins and bacteria from between the blood and intestinal system.
SPECTOR says your stomach has a “day team” and a “night team” of germs, which are essentially compatible with our circadian styles (our natural, local). “The days when the germs rest when the food stops, and then the nighttime team comes out,” he explains. “You have this night cleaning team that comes out. If you bother it, if you keep eating all night, then those people don't get the opportunity to clean your intestine.”
The “cleaning” he refers to is “dirt” that other germs have not eaten during the day, the spector says. If you continue to eat, daylights will continue to work, he says. “We have a circadian dance and germs have emerged with it.”
He avoids highly processed foods
Very processed foods-They are usually placed before, under fiber, with excessive sugar, saturated fat, and salt-known to increase inflammation in the body. Chronic inflammation is one of the greatest risk to cancer, according to National Cancer Institute– and inflamed gastrointestinal tract can cause unpleasant symptoms such as diarrhea, gas, blood, and abdominal pain.
Early studies They have also shown that highly processed nutrition not only increases the risk and growth of colorectal cancer, but also plays a role in other diseases, including Alzheimer's, diabetes and heart disease.
The spector keeps away from the most processed food Reduce inflammation-That will be constantly Insert yourself In dark chocolate.
“Avoid the worst criminals and you can reduce aggression,” he says.
For more on gastrointestinal health:
- Vitamin D can improve gastrointestinal health and help prevent chronic diseases.How to make sure you get enough
- This gastroenterologist saysProbiotic is 'losing money.' Here's what you have to do instead
- Coca-Cola He is the latest Olipop and the latest soda Popi. But do you? Sodas 'healthy' are good for you?
- Experts say'Different nutrition' of eating 30 plants a week can increase your digestive health.Here's how to start
This story was previously shown Bahati.com
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