Intestinal health is more than just wellness buzz – it's the cornerstone of your overall health. From digestion to mental clarity, trillion germs living in the intestines, collectively known as intestinal microbioma, affect countless processes throughout the body. Whether you are dealing with be inflatedlow energy or Skin healthYour intestine may be trying to send you a message.
Composed of bacteria, viruses and fungi, Microbioma of the intestine It primarily resides in the large intestine and acts as a quiet power plant. According to the Cleveland Clinic, microbioma expert Gale Cresses, these germs help break down food, regulate inflammation, support immunity, and even produce basic compounds such as vitamins and hormones. If your intestine is out of balance, the effects can be increased throughout the body, which is so important to recognize early signs of unhealthy microbioma.
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Think of your microbioma of the intestines as “small pets living in your intestinal tract,” Cresses told CNET in 2023. What we eat feeds them, and our inner environment dictates how well they progress.
Since the data on the microbiome of the intestines becomes clearer, there are several basic tips that you can follow to keep them as healthy as you can.
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Signs of unhealthy hoses
“If you are inflated or have a lot of gas, you may have a disrupted composition and function of the microbiome of the intestines,” Cressi said, adding that the only way to know for sure is to have it measured.
Other signs of unhealthy intestine may include vomiting or abdominal harassment, fatigue, sleep problems, food intolerance and other symptoms. Skin irritation or problems may be a particularly visible sign, as some research links skin problems like acne and psoriasis to the intestines.
Researchers also look at how it affects reproductive health and hormone levels.
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How to help the intestines
It is important to see a doctor reaching the underlying reason for your health care and excluding other conditions. Making changes in your diet or routine that can improve your intestine, and overall health is a good first step.
It is also important to keep in mind that there is no correct standard for the perfectly healthy microbioma of the intestines, Cressi said, because the composition of all is so different. Given that, here are four things you can do to help keep them on the right track.
1. Eat these foods corresponding to the intestines
The microbiome of the intestines prefers foods we cannot digest. This includes foods with lots of fiber, such as fresh fruits, vegetables, whole grains, legumes, seeds and nuts; Foods that we already know that we need to eat for their nutritional properties.
According to Cresses, food removal or eating in lower quantities includes foods rich in sugar and fat and a little fiber.
“All of these are related to the consumption of a Western diet, which is also associated with disturbed microbioma,” she said.
Out of a healthy diet that not so conical matches a Diet-healthy dietEating fermented foods can help replace good germs and their metabolites. Cresses lists yogurt, kombucha and kefir as examples.
Here's our full List of best probiotic food for intestinal health.
2. Notice the drugs you take
It is a well -known fact that taking antibiotics disrupt them, at least temporarily, the family of “good” bacteria progresses in your body. Some common side effects Taking antibiotics include nausea, diarrhea and development of yeast infections. If you have prescribed an antibiotic or have recurrent infections that often take antibiotics, ask your doctor about what you can do to help minimize disruption of your microbioma.
Other drugs that can disrupt our microbiomas, Cresses says, include those that change the pH of the stomach and take away acid. Examples include proton pump inhibitors, aka PPI and histamine H2-receptor antagonists, or H2 blockers, which are used to reduce the symptoms of acid reflux and may be available through the counter.
By following the medicines you are taking, you can help point out the cause of your symptoms and (by reporting from your doctor) to take the appropriate steps or replace if intestinal health is a problem.
3. Find it right probiotics or accessories
In addition to inserting more yogurt or fermented food into their diet, some people can require a probiotic In the hope of balancing the intestines as they are designed to It imitates untouched microbiota. If you are thinking of taking a supplement, including probiotics, Cresci told CNET that it is important to know that probiotics are specific to the virus and “each virus has its own method of action”.
For example, some probiotics are designed to help people with diarrhea caused by antibiotics, but it will not work for a person who takes for regular bowel regularity.
“You want to get the one studied for whatever your problem,” she said.
Also, unfortunately, keep in mind that probiotics will not completely overcome what you eat.
“If you have a bad diet and want to continue eating a bad diet, but you want to improve your microbioma, a probiotic will not help,” Cressi said. “You have to do the other part.”
Whole grains, fruits and vegetables are great food choices if you want to start healing the intestines.
4. Move your body every day and give it priority to sleep
“Better Sleep” or “Exercise More” may sound like tired advice, but improving sleep hygiene and squeezing in greater physical activity Try and real ways to improve your health, including intestinal health are also tried.
Exercise can Help the intestines in different waysincluding improving your circulation, helping your metabolism and helping your digestive muscles, according to Cleveland Clinic information. If you are afraid to run or don't have time to go to the gym, don't worry: there's Small ways you can get your body in a habit of moving every day Or at least more often.
Getting a good dream is another general tips for wellness tied directly to the health of our intestines. According to Cressi, our microbioma adheres to Circeddian rhythm Also. So, if we eat when our microbioma of the intestines is not ready, we will not be set for proper processing of our food nutrients.
Lack of sleep also causes increased stress and cortisol, which have Negative mental and physical influences.
“It happens a lot with the intestinal interaction, so it signals back to the microbiome and vice versa,” Cressi said.
Perhaps the most basic is the fact that when we are exhausted, we have no energy to check many things that keep us healthy, including exercise Or finding a nutritious meal – both affect our intestinal health.
“When you are sleepy, tired, exhausted, you tend not to do the things we know are good for microbiomas,” Cressi said. “So, it's kind of perpetual immortal.”
Adding fiber to your diet and drinking more water is the lightweight first steps to a healthier hose.
Yes, probiotics like cottage cheese are good bacteria that help with digestion and improve your microbioma and overall intestinal health.