12 Tips for Boosting Gut Health
1. Gut microbiota detection
Gut health plays a key role in overall health. It affects the immune system, nervous system, skin, and brain. As scientists learn more about the microbiome, the more they realize that finding balance is essential.
Everyone has their unique gut flora in their unique balance. Different foods will affect us all in different ways.
Maybe the food that makes you sick makes others energized and healthy, and the medicine that works for you won't work for others. Therefore, through gut microbiome testing, you can more accurately understand your gut health and develop a nutritional plan to meet your needs. There will be an increasing trend towards a more personalized approach to health.
BEST GUT HEALTH SUPPLEMENT2. Get out into nature
In the past few decades, people have generally moved from rural areas to cities. This means that we are no longer in touch with nature as we used to. In normal life, we don't play outside or work on the farm very often. Therefore, the chance of encountering a large number of bacteria in life is reduced.
You can balance your flora by intentionally exposing yourself to a variety of microbes while playing outside. Schedule excursions, beach time, and nature tours to expand your exposure to different ecosystems, especially when traveling! (Of course, during the epidemic, it is recommended that you minimize travel or wear masks to places with few people)
3. Try intermittent fasting
Intermittent fasting is very important for the gut microbiome. While 9 to 12 hours without eating might sound like a long time, if you stop eating around 9 p.m. and don’t eat breakfast until 9 a.m., you might be close. Certain bacteria thrive in calorie-dense environments, while others thrive in calorie-poor environments.
So occasionally go a little longer between dinner and breakfast without eating —your microbiome might thank you.
4. Get enough sleep
Not getting enough sleep is a terrible thing, and poor sleep can also affect the makeup of your gut microbiome.
Getting 7-8 hours of sleep each night is important, but so is ensuring quality sleep. High quality means you are entering a deep, restorative phase of sleep. If you wake up restless every day or feel sleepy every afternoon, it's worth considering the quality of your sleep, as it affects many aspects of your health.
5. Moderate amount of exercise
Exercise is also very useful for the gut microbiome. Exercise has been shown to enrich the diversity and increase beneficial bacteria.
Try brisk walking jogging, or even yoga to improve your overall gut health. However, everything needs to have a degree. Don't think of yourself as an extreme athlete. Excessive exercise may have adverse effects.
BEST GUT HEALTH SUPPLEMENT
6. Respect the laws of nature
Many gut flora operates on a 24-hour circadian rhythm. Following the laws of nature can help everything run smoothly. We know that shift work and jet lag can lead to illness, and that may be one of the reasons.
7. Keeping pets
The study found that children with pets were less likely to have allergies and obesity. It is generally believed that this is because the microbes in animals increase the overall microbial diversity of the child. That means those of your beloved pets may also help keep their guts healthy. It is not advisable to listen to rumors and blindly abandon pets.
8. Keep your home microbiome healthy
Some families are very clean, washing dishes in the dishwasher, and often thoroughly disinfecting the house, including children's toys, clothes, etc. Children who grow up in such an environment are more prone to allergies when they go out.
There are too few microbes in the home, and the diversity of the flora decreases. In fact, during the growth and development of children, they are constantly building their immune system, which requires the participation of external microorganisms to stimulate immune cells in the body. Excessive cleaning is equivalent to interfering with the normal construction of the immune system. The fragile immune system cannot resist external bacteria, and it is easy to get sick when you go out.
9. Choose organic vegetables that are in season
In-season organic vegetables not only avoid pesticides but also absorb dirt in the soil and produce beneficial microorganisms. Moreover, it is not necessary to wash those vegetables with various detergents.
10. Eat targeted foods that are good for you
Everyone is unique, so we all have different nutritional needs, and there is no one-size-fits-all diet. Sometimes you can trust intuition and it knows which foods will help you and which foods are bad for you right now.
Without a universally healthy diet, it may be that what is widely considered "healthy" is unhealthy for you. For example, it is recommended that you eat more vegetables. Vegetables and nuts have anti-inflammatory properties. But not necessarily for you.
Spinach, bran, rhubarb, beets, nuts, and nut butter all contain oxalates. If you don't have microbes in your body that can metabolize oxalate into harmless substances, then these oxalate-containing foods may be harmful to you.
In other words, "healthy foods" like spinach are not healthy for this type of person. By the same token, polyphenols in foods are generally considered very healthy, but they may not be right for some people.
BEST GUT HEALTH SUPPLEMENT11. If possible, choose natural childbirth
Babies get their first microbes at birth. When a baby is born vaginally, its initial microbes are similar to the mother's vagina. Babies born by cesarean section have microbiomes of skin microbes from their mothers, which are associated with a higher risk of certain diseases later in life.
Of course, in some critical moments, a cesarean section is necessary. The takeaway here is that vaginal delivery is important for building a strong healthy microbiome. Of course, it's also important that researchers look for solutions that counteract the negative effects of C-sections.
BEST GUT HEALTH SUPPLEMENT
12. Breastfeeding over formula
Breastfeeding helps build a baby's microbiome and lays a solid foundation. Interestingly, breast milk contains human milk oligosaccharides, which scientists initially thought were useless because babies couldn't digest them. Now we know that they are specifically designed to nourish microbes.
There is no doubt that the gut microbiome plays a role in almost every aspect of your health. That means we have to start taking care of the microbiome.
Comments
Post a Comment