5daily habits to improve gut health
Taking care of the digestive system is an essential part of personal care for the body, and when the digestive system is unhealthy, this is reflected in public health and results in several diseases. The gut plays a major role in your immune system and mental health. An unhealthy gut can cause inflammation that can lead to irritable bowel syndrome, depression, autoimmune diseases, and a host of other symptoms, such as diarrhea, constipation, and bloating.
Here are 5 daily habits to improve your gut health:
Focus on fiber and diversify foods
The more diverse the microbes in your gut, the healthier your gut will be. To get plenty of diversity in your gut microbiota, you should eat a wide variety of healthy foods, such as fruits, vegetables, and lean proteins. Fresh, whole, colorful foods, from berries and avocados to dark leafy greens and legumes, artichokes, apples and blueberries, may have a protective effect against the growth of bad bacteria in the gut. Also, don't neglect eating foods rich in fiber, 30 to 35 grams per day, such as green leafy vegetables, whole grains, legumes, nuts, seeds, apples and pears, as they have a direct impact on the number of good bacteria in your gut.
See your dentist regularly
You must be wondering what is the relationship of your oral health to your gut health? The mouth is part of the digestive system, and harmful bacteria that live in your mouth can make their way to your intestines. We recommend that you visit your dentist regularly for cleanings and check-ups. It is important to have good dental health because your oral microbiome will influence your gut microbiome.
Sleep well and relieve stress
Did you know that sleep is good for your gut? The better you sleep, the more bacteria in your gut, which makes a strong case for getting enough sleep every night. While you sleep, your digestive system is busy replenishing and repairing the tissues in our intestines. Good gut bacteria increase during the night, which helps us to improve digestion. There is also a strong connection between the gut and the brain, which can increase symptoms of anxiety and depression if your gut health is poor.
What happens in the brain also affects what happens in the gut, meaning that reducing stress levels can improve your gut health. Learn to manage stress as it is an important part of a healthy digestive system.
Do exercise regularly
Regular exercise can protect you from several health problems and thus keep your gut healthy as well. Athletes have higher levels of good gut bacteria and a greater diversity of those bacteria. We recommend that you exercise for at least 30 minutes five or more days a week. Regular exercise leads to positive changes in the gut microbiome and has been shown to increase gut bacteria that may improve gut permeability. Develop a daily routine to reduce stress, which could include breathing exercises, meditation, reading, or spending 20 minutes a day in nature.
Avoid added sugar
Added sugars are a common cause of IBD, including artificial sweeteners. Reducing your consumption of sugary and processed foods commonly found in the diet can help restore balance to your gut health.
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