We often neglect our health because of our busy lives. But our overall health may suffer if we ignore our gut or intestines.
The theories and research of nutritionist Marina Wright can help you improve digestion.
Gut: The Often Neglected Hero of Health
The intricate organs of the gut break down food, take in nutrients, and expel waste. There is the trillion-microorganism gut microbiome. Microorganisms have an impact on mental, digestive, and immune systems.
Nutrient absorption and digestion are aided by healthy gut microbiomes. We are focused, energetic, and healthy. In contrast, gut flora imbalance causes diarrhea, constipation, and bloating. Sadness, heart disease, and weight may be linked, says research.
12 Tips for Gut Health
Fortunately, gut health is manageable. Here are Wright and colleagues’ basic but effective gut health tips:
Being Aware
- Consume slowly. Eat sitting to promote digestion and nutrient absorption. Chewing starts digestion using salivary enzymes.
- Deep breaths before eating aid digestion and soothe the parasympathetic nervous system.
What You Cook: A Variety of fruits and vegetables include prebiotic fibers and gut bacteria nutrition. Onions, garlic, apples, and asparagus are prebiotic powerhouses.
Fermented Foods: Sauerkraut, kefir, kimchi, and yogurt probiotics aid digestion.
Harnessing Enzymes: Fruits have several digestive enzymes. Papaya, pineapple, and kiwi contain bromelain and papain, which aid protein digestion.
Minimize Irritants:
- Alcohol and long-term NSAID usage harm gut flora. NSAIDs irritate the intestinal barrier and alcohol affects gut flora. Use moderately and consult a doctor.
Walk It Off: A walk after eating aids digestion. Exercise improves GI motility, reducing bloating and constipation. Lowering blood sugar with exercise is healthy.
Ginger: A Soothing Spice: Ginger has great culinary and medicinal properties. Research shows ginger lowers bloating, inflammation, and poor digestion. Try chews, stir-fries, or ginger tea.
Sweeten it Naturally: Artificial sweeteners may seem healthful, but study reveals they disrupt gut flora. Use little honey, jaggery, or maple syrup.
Basking in Sunlight: Sunlight provides essential vitamin D for gut health. Immunity and gut flora are impacted by vitamin D. On most days, choose for brief, unprotected sun exposure. Prolonged sun exposure should be done in moderation and with sunscreen.
Prioritizing Sleep: Gut health depends on getting enough sleep. Sleep heals the body and the gut. Hormones, inflammation, and intestinal flora are all regulated by sleep. Sleep 7-8 hours every night.
Stress Management: Prolonged stress might cause digestive problems. Stress produces cortisol, which impairs intestinal motility and exacerbates digestive issues. Yoga, meditation, and being outside reduce stress and enhance intestinal health.
Take Care Of Your Gut for Optimal Health
Digestion will be improved if these simple yet efficient techniques are used every day. For good health, digestion must be in order. Food, sleep, stress reduction, and mindfulness all improve gut health. Strong gut microbiomes improve resilience, vitality, and overall health.
