Improve intestinal health with these targeted exercises
These targeted exercises can help make bloating, inflammation and gas.
Revised
While most of us only think of our digestive system as helping to treat the foods we eat or being behind the occasional stomach acheA healthy intestine can also have an impact, from stronger immunity to improving the quality of sleep, the management of anxiety or a stimulated mood.
Indeed, behind each gurgling and groan, there is an animated ecosystem of billions of microorganisms which include bacteria, viruses and fungi that can all affect global mental and physical well-being.
When any balance is disturbed, however, the effects can wave throughout the body. “People often underestimate the share of their global health related to the intestine,” says Lisa YoungA recorded dietitian nutritionist, author of “finally full, final slim” and an assistant nutrition professor at New York University. “And even if you don’t have obvious digestive symptoms, your intestine could still be unbalanced.”
Fortunately, improving your intestinal health does not require expensive supplements or extreme diet. Simple lifestyle and food changes are usually everything you need to get back on the right track when things go wrong.
What is intestinal health?
Intestinal health refers to the optimal operation of the digestive system, in particular the gastrointestinal tract (GI) and the billions of microbes that live inside, called the Intestinal microbiome. “When people talk about intestinal health, they generally refer to the balance of this microbiome,” explains Young.
For optimal balancing, do not forget that “a healthy intestine has an abundance of” good “bacteria while an unhealthy intestine has more” bad “bacteria”, explains Dr. Uma Naidoo, director of nutritional psychiatrist and lifestyle at the Massachusetts General Hospital and the nutritional psychiatrist formed in Harvard behind “Calm your mind with food. “”
Some of the “good” bacteria that improve intestinal health include:
- BifidobacteriaFound in fermented vegetables such as sauerkraut and pickles and in whole fruits and grains such as wheat and sourdough bread.
- LactobacillusFound in yogurt and other fermented dairy products and food.
- Faecalibacterium-Bout in fruits like apples and bananas, nuts and seeds like nuts and chia seeds, and in legumes like beans and chickpeas.
These bacteria play key roles not only in digestion, but in the regulation of inflammation, mental health and the prevention of chronic diseases. The harmful bacteria, on the other hand, include difficult clostridioides, Staphylococcus and Escherichia coli and can collectively or individually cause damage or an imbalance in the intestinal microbiome.
At the same time, the gastrointetin system environmental toxins Like tobacco smoke and air pollution can also play an important role in the overall health of the intestine. “The microbiome is unique to each individual,” explains Kelly Jones, recorded performance dietitian and founder of Nutrition athlete student. “It is influenced by everything, from diet to stress through exposure to pollutants,” she explains.
How do you know that your intestine is unhealthy?
Some of the signs of an unhealthy intestine are obvious while others are more complex. “An unbalanced intestine can contribute to a wide range of common stomach problems, especially bloatingGas, constipation, diarrhea and food intolerances, ”explains Young. Other times, she adds, signs of bad intestinal health include things that we do not consider to be associated with our gastrointestinal system. This may include skin problems, difficulty losing weight and even anxiety or depression.
Other signs to look for your instinct needing TLC include falls more often than usual, decreased energy levels And the difficulty in concentrating, says Jones.
When problems persist over long periods of time, more serious signs may occur. “An unhealthy chronic intestine can lead to a” fleeing intestine “, where the intestine mucosa becomes permeable and allows harmful substances to go into blood circulation, causing systemic inflammation and chronic diseases,” warns Naidoo.
How to improve intestinal health? How to cure your intestine?
Improving intestinal health begins by approaching the way of life or food choice which cause damage or intestinal imbalances. Here are some tips:
- Increase fiber intake. “”Food fiber Acts as food for beneficial bacteria and supports digestion, ”explains Young.
- Consume more Prebiotics and probiotics. “The prebiotics found in foods such as oats, lenses and vegetables are fermented in the intestine and promote the growth of beneficial bacteria,” explains Jones. Foods rich in probiotics such as yogurt with living cultures, kefir, kimchi, miso and sauerkraut also help to restore the balance of your intestine.
- Cut ultra-transformed food. Ultra processed foods and foods Added sugars Also naming the microbiome because “they nourish bad bacteria and reduce microbial diversity,” warns Naidoo.
- Manage stress levels and preserve your mental health. Chronic stress can disrupt the microbiome through the axis of the intestinal brain, explains Naidoo.
- Prioritize sleep and exercise. Poor sleep quality is another factor that can harm the microbiome. “Sleep quality supports intestinal health, while exercise increases microbial diversity,” explains Young.
As useful as each of these recommendations can be individually, it is the combination of factors that will give the best results. “A healthy intestine is really the foundation of global health,” says Young.