WHY? BELIEVE ME, DIFFERENT ASPECTS OF OUR HEALTH DEPEND ON THIS and EVEN OUR ENTIRE HEALTH. EVEN MANY NUTRITIONISTS and NATUROPATHS DIDN'T KNOW MUCH ABOUT OUR MICROBIOME IN WESTERN COUNTRIES UNTIL RECENT TIMES BUT EUROPEANS WERE WELL AWARE OF IT and HAVE SPECIFIC FOODS IN THEIR DIET EACH DAY THAT CATER FOR THE NEEDS OF OUR MICROBIOME - ALSO REFERRED TO AS THE MICROBIOTA.
Looking After Our GUT Is A Sure Investment for Life
The Missing Link To GOOD HEALTH!
I will show you the best Segments of a few Articles on the Internet teaching about Gut Health. OK?
Expert Suggested Ways To Keep Gut Clean And Healthy
To improve gut health, add fibre-rich foods, stay hydrated, consume probiotics and prebiotics, reduce processed foods and sugar, manage stress, exercise, get adequate sleep, and try intermittent fasting. These practices promote a healthy digestive system, gut flora balance, and overall well-being.
Struggling with poor digestive health, bloating and discomfort, then it is time to pause and fix gut health as it is the foundation of a healthy body and mind. However, maintaining a healthy gut environment depends on several factors, but to a great extent the food you eat can simply define your gut health. Here are some expert backed suggestions to clean as well as improve gut health naturally.
Adequate Sleep
Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt gut health by affecting hormone levels and increasing inflammation. Establish a regular sleep schedule and create a relaxing bedtime routine to support optimal gut function.
Intermittent fasting
Intermittent fasting is great for gut health as it gives the digestive system periods of rest that help promote beneficial changes in gut microbiota composition and diversity. Moreover, it can reduce inflammation and improve gut barrier function and reduce the risk of gastrointestinal disorders. However, it is essential to ensure adequate nutrient intake during eating periods to boost overall health and maintain a balanced microbiome.
Regular Exercise
Engage in regular physical activity to promote healthy digestion and bowel movements. Exercise helps stimulate the muscles in your digestive tract, reducing the risk of constipation and promoting gut motility.
Article Source HERE
Best Ways to Improve Your Digestion Naturally
Diet and lifestyle changes, such as eating whole foods and avoiding late-night meals, can have a positive impact on your gut health.
Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.
However, when these symptoms occur frequently, they can cause major disruptions to your life.
Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients,
such as vitamins A, D, E, and K.
Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed (14, 15).
Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, tuna, mackerel and sardines (16).
It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.
Mindful eating is the practice of paying attention to all aspects of your food and the process of eating (29).
Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS (30).
To eat mindfully:
Eat slowly.
Focus on your food by turning off your TV and putting away your phone.
Notice how your food looks on your plate and how it smells.
Select each bite of food consciously.
Pay attention to the texture, temperature and taste of your food.
Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.
Poor chewing has been linked to decreased nutrient absorption (31).
When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.
Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.
In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.
Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.
What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion (32).
Slow down and listen to your body
When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.
It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.
While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain (37).
Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.
Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas (38).
Taking your time when eating a meal may improve your digestive symptoms.
Article Source HERE
Your Digestive System: Ways to Support Gut Health
Digestive system problems such as heartburn, gas, bloating and constipation reflect what’s happening throughout your body. “As we age, the natural cycles slow down and don’t work as well,” says Johns Hopkins gastroenterologist Gerard Mullin, M.D.
The main drivers of gut health change are shifts in stomach acid, gut immunity and gastrointestinal flora—the complex ecosystem of bacteria in your digestive system.
When gut health is good, he says, you’re less likely to experience damaging inflammation and lapses in immunity.
The following ways to protect your digestive system may sound surprising because they’re not just about diet. “Everything ties together,” Mullin says.
Eat the right foods
“Americans’ fibre intake is 40 to 50 percent of what it should be,” Mullin says. A balanced diet rich in fruits and vegetables provides the fibre that builds good bacteria and gut health.
Other foods that build a healthy digestive system include kefir (a fermented milk drink that’s similar to yogurt and is rich in probiotics) and other fermented or pickled foods (such as kimchi, sauerkraut and pickled ginger).
Ask your health care provider about foods for specific problems such as constipation or bloating.
Get more sleep
Not getting enough sleep is linked to a higher prevalence of obesity, which sets you up for digestive system disorders.
Move more
As with other aspects of health, exercise is the best way to lose weight and maintain a healthy body weight to ward off digestive system problems.
Manage stress.
Reducing stress is fundamental to reducing heartburn, Mullin says. “There’s no magic diet that works.” Try relaxation therapies along with other distraction techniques.
Manage Anxiety and Depression.
Mood and digestive system health (especially disorders like irritable bowel syndrome) are closely linked via the brain-gut connection.
Article Source HERE
Your Digestive System: Ways to Support Gut Health
Digestive system problems such as heartburn, gas, bloating and constipation reflect what’s happening throughout your body. “As we age, the natural cycles slow down and don’t work as well,” says Johns Hopkins gastroenterologist Gerard Mullin, M.D.
The main drivers of gut health change are shifts in stomach acid, gut immunity and gastrointestinal flora—the complex ecosystem of bacteria in your digestive system.
When gut health is good, he says, you’re less likely to experience damaging inflammation and lapses in immunity.
The following ways to protect your digestive system may sound surprising because they’re not just about diet. “Everything ties together,” Mullin says.
Eat the right foods
“Americans’ fibre intake is 40 to 50 percent of what it should be,” Mullin says. A balanced diet rich in fruits and vegetables provides the fibre that builds good bacteria and gut health.
Other foods that build a healthy digestive system include kefir (a fermented milk drink that’s similar to yogurt and is rich in probiotics) and other fermented or pickled foods (such as kimchi, sauerkraut and pickled ginger).
Ask your health care provider about foods for specific problems such as constipation or bloating.
Get more sleep
Not getting enough sleep is linked to a higher prevalence of obesity, which sets you up for digestive system disorders.
Move more
As with other aspects of health, exercise is the best way to lose weight and maintain a healthy body weight to ward off digestive system problems.
Manage stress.
Reducing stress is fundamental to reducing heartburn, Mullin says. “There’s no magic diet that works.” Try relaxation therapies along with other distraction techniques.
Mood and digestive system health (especially disorders like irritable bowel syndrome) are closely linked via the brain-gut connection.
Article Source HERE
Ways to Improve Your Digestive Health
Your digestive system is working nonstop to fuel every cell in your body and efficiently remove the waste. Neglecting your digestive system can have adverse effects that influence every part of your life. Your diet and other lifestyle choices greatly impact your digestive health and are often areas where small changes can have a big impact.
Here are some ways that lifestyle choices can improve your digestive health.
Eat fruits and vegetables
Vegetables and fruits contain healthy nutrients and fibre to support your digestive system and overall health. Antioxidants in fruits and vegetables have cancer-fighting properties, and fibre lowers your risk of constipation.
Good choices are: a variety of fruits and vegetables in every color
Stay Hydrated
If you get constipated, you may not be drinking enough. Drinking water helps prevent constipation and supports healthy bowel function. How much water you need per day depends on many factors like your size, activity level, and health. In general, adults need 4-6 cups of water per day.
Maintain a Healthy Weight
Maintaining a healthy weight reduces your chances of developing GERD, gallstones, some digestive cancers, and more. Following suggestions for a healthy diet and regular exercise can help you maintain a healthy weight.
Good choices are: healthy weight loss if needed, healthy food, regular exercise
Get enough sleep
Lack of sleep affects every body system, including the digestive system. Sleep deprivation may lead to inflammation in the bowel, which can cause gastrointestinal symptoms.
Reduce stress
Long-term stress negatively affects your overall health and is linked to diarrhea, constipation, IBS, heartburn, and ulcers. Managing your stress through stress management techniques can benefit your digestion.
Article Source HERE
What are the worst foods for gut health?
Bacteria and other microbes in the gut help the body digest food. These bacteria may also play an important role in helping the body fight harmful bacteria, yeast, and other microbes.
Foods that promote gut health can feed good bacteria or add more helpful bacteria to the gut. Less healthful foods may promote gastrointestinal problems or damage gut bacteria.
The effect of different foods on gut health depends on numerous factors, including a person’s overall diet and food sensitivities. Someone who is sensitive to certain foods, for example, might suffer with gut health issues from a food that would otherwise be gut friendly.
Food from animals — including meat, dairy, and eggs — offer many health benefits. They are rich in protein and other nutrients, such as choline. However, people who eat diets Very High in animal protein may suffer harmful changes in their gut microbiome.
Why is gut health so important?
The complex colony of organisms that live in the gut can affect virtually every aspect of health. Researchers are only beginning to understand the gut microbiome’s far reaching effects.
When the body does not have the right balance of bacteria, certain organisms can grow out of control, impacting on fungal and other infections. For example, a person who takes antibiotics may experience changes in their gut bacteria that make them more vulnerable to yeast infections.
So far, Research suggests that Gut Health may Play a Role in:
Mental Health, including Depression and Anxiety Inflammation IBS and IBD Obesity, Diabetes, and Metabolic Syndrome Liver health
Article Source HERE
Notes From Janet
The Need for Adequate SLEEP and Exercise cannot be Underestimated. And it is an established fact that WALKING - especially in Nature - is the Best Exercise.
Please keep in mind that Sugar including Brown Sugar and so-called Raw Sugar undermine Gut Health and Brain Health. The process of Sugarcane actually makes it a Chemical that Compromises our Health.
Please also keep in mind that Artificial Sweeteners such as Aspartame, Sucralose are highly detrimental to Our Health. Even the popular Sugar Alcohols Xylitol and Erythritol pose dangers to Our Health and so does the very popular Stevia, according to Recent Research.
Sorry Folks, but genuine Maple Syrup, Raw Honey and Dates are actually Beneficial to Our Health.
Make sure not to buy Pure Honey – the label must say RAW HONEY and also make sure to buy Genuine MAPLE.
Please Note that most of the Kombucha brands on the market contain Erythritol. You would be better making it at home - it's far Cheaper and Safer. Feel free to check out a Recipe Collection I keep on Copy Me That called Kimchi Kombucha Kefir Etc HERE
AVOID Cheap Nasty Veggie Oils including Canola – that goes through the same manufacturing Process – like the plague. Same applies to Margarine. I have a few Articles about those.
TRUE Healthy Oils are Extra Virgin Olive Oil, Avocado Oil, Coconut Oil, Macadamia Oil, Grass-Fed Butter and Ghee. Believe it or not. It was the Veggie Oil Companies who demonised Coconut Oil and Butter and Lobbied to have Nutrition Education changed. Our Great Grandparents never had any problem with Good Old-Fashion Butter and all the Healthy Islanders love Coconut Oil. Furthermore, genuine Researchers have established that Ancel Keys falsified his Report on The 7 Countries and SUGAR was found to be the Culprit.
Sour Dough Rye Bread, Buckwheat Bread OR Spelt Bread are much to be preferred to the likes of Modern Wheat Breads. Different to what some "Professionals" tell us, Modern Wheat has been Modified and Hybridised so many times, it has become Toxic and Foreign to Our Body. You may Visit my Breads Cakes Muffins Flatbreads collection HERE and my Ancient Grains Recipes HERE if you like:)
SURPRISE!
Caring For Our Health Recipes Page
HERE
With More Recipe Collections
Have Fun - Enjoy!