Improving Gut Health
WHAT IS THE GUT AND HOW DOES IT WORK
The gastrointestinal tract is often referred to as our second brain, which is not surprising considering all the things it affects. It is also home to enteric nervous system that’s in contact with our brain and central nervous system. Making simple changes in your lifestyle such as more fiber in your diet, exercising and more sleep can help you attain a healthier gut.
REDUCE STRESS
Managing stress can be useful for several aspects of your health, including gut health. If you’re stressed, so is your gut. If you’re feeling stressed, your microbes can feel it too. This can decrease the abundance of probiotic bacteria. To alleviate this stress and keep beneficial bacteria at a healthy level, try meditation or breathing exercises.
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EXERCISE REGULARLY
It is not just what you put into your body that counts, there are several aspects in life that can affect gut health. Walking, jogging or dancing are all great ways to get moving and help improve health.
Exercise tips for beginners:
Set realistic goals - set smaller/more attainable goals when you begin working out
Be consistent- keep with a routine even if it’s only for 30 minutes a day
Train with a friend- this can help you stay motivated and stay on schedule
Drink water - staying hydrated is very important for before, during and after your workout
GET ENOUGH SLEEP
Getting enough sleep can improve mood, cognition and gut health.
Tips for getting a better night’s sleep:
Go to bed around the same time each night
Avoid screens or use night mode for an hour before bed
Set a routine to wake up and go to sleep at reasonable hours
Don’t drink caffeine late in the day
Follow a routine to help you relax before bed (breathing exercises, reading, or listening to music)
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FOODS TO PROMOTE GUT HEALTH
A high fiber diet is the key to a healthy microbiome. Foods such as barley, rye, whole grains, apples, onions, carrots, mushroom, garlic, legumes and wheat are probiotics that boost your your health and maintain your gut lining and prevent inflammation.
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Sources: https://www.orlandohealth.com/