Gut Health has recently been a tendency issue in social networks, but it is not new. Whether you got into the car and you find drinking prebiotic orthiotic beer, many people have obsessed with healing their intestine to avoid shameful symptoms such as swelling and/or flatulence. In fact, billion microbes living in their intestine, collectively known as intestinal microbiome, serve as the internal environment of their body.
Consider its intestinal microbioma as “small pets living within its intestinal tract,” explains Cleveland Gail Cresci clinical microbiome. These microbes help break down food, regulate inflammation, support immunity and produce equally essential compounds such as vitamins and hormones. That is why it is vital to understand the warning signs of your body and be able to identify when something is not right. Then, to answer the big question of how to maintain your healthy intestine, keep reading for a couple of health tricks.
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Signs of an unhealthy intestine
“If you are swollen or have a lot of gas, you may have an interrupted composition and a function of intestinal microbioma,” Cresci said, added that the only way of knowing with certainty is to measure it.
Other signs of an unhealthy intestine may include vomiting or stomach discomfort, fatigue, sleeping problems, food intolerance and other symptoms. Irritation or skin problems can be a particularly visible sign, since some research links skin problems such as acne and psoriasis with the intestine.
Researchers are also investigating how reproductive health and hormonal levels affect.
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How to help your instinct
It is important to see a doctor to get to the root cause of their health concern and discard other conditions. Make changes in your diet or routine that can improve your intestine, and your general health is a good first step.
It is also important to keep in mind that it is not exactly standard for the perfectly healthy intestinal microbiome, Cresci said, since everyone’s composition is very different. Taking that into account, here are four things you can do to help keep it on the right path.
1. Eat these friendly foods
The intestinal microbioma prefers food that we cannot digest. This includes foods with a lot of fiber, such as fresh fruit, vegetables, whole grains, legumes, seeds and ututs; Foods that we already know that we must eat for your nutritional property.
According to CRESCI, food to eliminate from your intestine or eat in lower quantities, include foods rich in sugar and fat and low fiber.
“Everyone is associated with the consumption of a western diet, which is also associated with an interrupted microbiome,” he said.
Beyond an instinctive healthy diet, which does not coincide with a coincidence with a Healthy heart dietEating fermented foods can help replace good microbes and their metabolites. Cresci lists yogurt, kombucha and kefir as examples.
2. Take note of the mediations you are taking
It is a well -known fact that taking antibiotics interrupts, at least temporarily, the family of “good” bacteria that thrive in your body. Some common side effects of the antibiotics of the bar include nausea, diarrhea and yeast development infections. If they prescribe an antibiotic or have recurring infections that make it draw antibiotics frequently, ask your doctor about what you can do to help Mini, the interruption of their microbiome.
Other medications that can interrupt our microbiomes, says CRESCI, include those that alter the stomach pH and eliminate acid. Examples include proton pump inhibitors, also known as PPI and H2 histamine receptor antagonists, or H2 blockers, which are used to reduce acid reflux symptoms and can be grown on the counter.
When tracking the medications you are taking, it can help identify the cause of your symptoms and (with your doctor’s login) take the appropriate steps or substitutions if intestinal health is a problem.
3. Find the good Probatiotics or supplements
In addition to incorporating more yogurt or fermented foods in their diet, some people can Find a probiotic Hoping to balance their intestine, since they are designed to Imitates an intact microbiota. If you are considering taking a supplement, including probiotics, Cresci told CNET that it is important to know that probiotics are specific to the strain, and “each strain has its own method of action.”
For example, some probiotics are designed to help people with antibiotic induced daily, but that won the work for a person who took it for intestinal regularity.
“You want to take the one who has a leg studied for whatever your problem,” he said.
In addition, unfortunately, keep in mind that probiotics will not complete what he eats.
“If you have a bad diet and want to continue eating a bad diet, but to improve your microbiome, a probiotic will not help you,” Cresci said. “You have to do the other part too.”
Whole grains, fruits and vegetables are excellent food options if you want to start your intestine.
4. Move your body every day and prioritize sleep
“Sleep better” or “exercise” may sound like tired advice, but improve your sleep hygiene and Tightening in more physical activity They are proven and true forms of improving your health, including your intestinal health.
Exercise can help its intestine in different ways, even improving their circulation, helping their metabolism and helping their digestive muscles, according to the information of the Cleveland Clinic. If he fears or does not have time to go to the gym, do not worry: there are small ways in which you can get your body in the habit of moving every day or at least more frequently.
Sleeping is another general welfare council directly linked to the health of our entrails. According to Cresci, our microbioma adheres to Circadian rhythm also. So, if we are eating when our intestinal microbiome is not ready, we will be prepared to process the nutrients of our food.
Lack of sleep also triggers an increase in stress and cortisol, which they have negative and physical impacts.
“Many things are happening with the intestinal-cerebro interaction, so the microbiome is pointed out, and vice versa,” Cresci said.
Perhaps the most fundamental thing is the fact that when we are exhausted, we do not have energy to verify many of the things that keep us healthy, including exercise or search for a nutritious food, both or what affect intestinal health.
“When you are sleepy, tired, exhausted, you tend not to do the things we know are good for microbiomas,” Cresci said. “Then he is a child or perpetuates himself.”
Adding fiber to your diet and drinking more water are the first easy steps for a healthier intestine.
Yes, probiotics such as curds are good bacteria that help with digestion and improve their microbiome and general intestinal health.
