Intestinal health is an easy thing to take for acquired – or ignore completely, if everything is generally working well. But the poor intestinal health can have an impact on your overall health in various ways, from evidence (discomfort of the stomach) to less obvious effects on mood and immune function.
Why the intestine is important
People talk about intestinal health and their microbiome more than before, but if it is not something that is around your dinner table, here are some bases.
When people talk about their intestinal microbiome, they refer to all (good and bad) microorganisms living in your gastrointestinal tract (mainly your big intestine). Most people have hundreds – even thousands – of different species of bacteria, viruses and fungi living in their intestine.
Intestinal diversity is important because different microorganisms can help support health in various ways, including:
- Improvement of digestion and absorption of nutrients
- Immune system regulation
- Protection against harmful bacteria
- reduced inflammation
- Better brain health.
In addition, a healthy and various intestinal microbiome can help reduce your risk of conditions, in particular diabetesInflammatory intestine disease, psoriatic arthritis, certain cancers, gastrointestinal disorders and cardiovascular disease.
Five keys to a happy intestine
The good news is that you can take measures to support a healthy intestinal microbiome.
1. Add more fiber to your diet
The fiber serves as prebioticOr food for good bacteria that live in your intestine. Eating a lot of fibers is associated with increased microbial diversity and a reduced risk of gastrointestinal problems such as constipation and Crohn’s disease. The fibers help keep the colon healthy by reducing inflammation; It also helps you keep regularly.
However, most of us do not have enough fibers. Atere to obtain 21 to 38 grams of fiber per day. The fibers are in a variety of foods, including legumes, whole grains, avocados, sweet potatoes, Brussels cabbage, tofu, bays, leafy vegetables and nuts and seeds.
2. Stay hydrated
Water is essential for healthy digestion. It helps your body absorb and transport nutrients; It helps maintain your stable central body temperature; It helps to produce mucus to protect your digestive tract; And it helps to prevent constipation. When you become constipated, your intestinal microbiota changes, becoming less abundant. If you become dehydrated, your body will make you know, because not to drink enough can manifest as thirst, headache, dry mouth, less frequent urination, dizziness and fatigue. SO drink – About four to six cups a day for most people.
3. Manage stress
Increased stress often manifests in digestive discomfort. Stress increases hormones like adrenaline and cortisol, causing symptoms like diarrhea, constipation, stomach pain and stomach burns. This Intestinal brain connection is powerful; This is why we get butterflies before a large presentation, or we feel nauseated when we are in a situation with high issues. And although we cannot completely avoid stressful situations, it is possible to learn to manage stress through techniques like belly,, Relaxation therapyAnd meditation.
4. Sleep enough
Healthier intestines, better sleep? Perhaps, according to research published in Borders in microbiologyWho found that certain bacteria in your intestine may have an impact on your sleep in various ways, your probability of feeling insomnia, at the frequency you need to take a nap, until the duration of the night The night. Most people should aim to sleep seven at nine o’clock a night. If you have trouble achieving this goal, try to improve your sleep hygieneDo a lot of day exercise and try some of the stress management advice above.
5. Stay physically active
It is not difficult to find good reasons forStay active, but here is one more: according to a Systematic review published in Nutrients, Participate in 150 to 270 minutes of moderate high intensity exercise per week for at least six weeks has a positive effect on your intestinal microbiota, especially if you combine an aerobic exercise with resistance training. We already know that sedentary people have characteristics of intestinal microbiota different from those of active people; This research suggests that you may be able to improve your intestinal health through exercise even if you are not currently active.