INTRODUCTION:-
Hello friends, If you are looking how to improve gut health and digestion, then you came to right place. In this article you will find the ways to improve your overall gut health and also find the ways to protect your gut from unwanted particles, that may damage your gut health. Actually, the human gut contains a lot of tiny organisms. Out of them some are very good for our gut-health, but on the other hand some are not so good for our gut health. These tiny organisms contains a lot of bacteria, yeasts and viruses. Out of which some are good for our health and some are not.
In this article you will find out the ways in which you can keep your gut healthy and protect your gut from unwanted bacteria and viruses.
1. Embrace Probiotics and Fermented Delights
As, I have mentioned above there are many types of tiny organisms and out of which some are very essential for your overall gut health. So, here if you want you can add some essential helpful bacteria to your gut by taking supplements and fermented foods. Mainly the probiotics contains these type of essential and helpful organisms which are very good for your overall gut health. Generally, foods like kefir, kimchi, sauerkraut, and tempeh are rich in probiotics. Eating these foods regularly can improve your gut-health.
2. Prioritize Prebiotic Fiber
From the above point, you came to know that probiotics are very much essential for your gut health.
Generally, foods like kefir, kimchi, sauerkraut, and tempeh are rich in probiotics. But, it should be remembered that probiotics are important for gut-health, but they need support from prebiotics.
Prebiotics are special fibers that feed good bacteria in your gut. Actually, prebiotics provide a good support to the probiotics. They help probiotics grow and stay strong. Foods like asparagus, bananas, chicory, garlic, and whole grains are rich in prebiotics.
3. Curb Sugar and Artificial Sweeteners
Always, try to avoid that foods that are rich in sugar and artificial sweeteners. Because these type of foods harm your overall gut-health. This can cause an imbalance in gut bacteria, known as dysbiosis.
When the amount of good bacteria in the gut decreases and the amount of bad bacteria increases in the gut then that condition is called as dysbiosis. And this condition can harm your overall gut health. Studies found that this condition happens due to the excess eating of foods containing sugar.
4. Manage Stress Effectively
It is always recommended by doctors and health-specialists that not to take too much stress. Because taking too much stress can damage your overall health. Taking too much stress harm the good bacteria present in the gut. And due to this the complete balance of the bacteria in the gut looses. To release stress you can do meditation, deep breathing, and exercise.
5. Use Antibiotics Judiciously
Always try to avoid antibiotics. Only try to take antibiotics in emergency case only. Keep the antibiotics as always the last option. Actually, antibiotics can kill both good and bad bacteria present in the gut.
Always check with a doctor before taking antibiotics and consider other treatment options when needed.
6. Incorporate Regular Physical Activity
Try to do some kind of exercise daily. You can do any kind of physical exercise depends upon your choice. Doing physical exercise not only improve your gut health but it also improve your physical and mental health. Give at least 1 hour daily to your body for doing any kind of physical exercise.
7. Ensure Adequate Sleep
Always try to take at least 6 hours of sleep at night. It is always recommended by the doctors to take complete 8 hours of sleep for better health. But, if not possible you can also take 6 hours of sleep daily at night. Sleep and gut health affect each other. Poor sleep can harm gut bacteria and increase inflammation. And donot sleep in the afternoon. Afternoon sleep is not good for the body. It will harm your body and mind in time.
8. Rethink Cleaning Product Usage
There are some cleaning products available in the market which are not good for the gut health. This happens specially in case of small children. Studies show that these products may change gut bacteria and increase the risk of metabolic problems. So, try to avoid these types of cleaning products in case of small children.
9. Avoid Smoking
Smoking can harm the good bacteria present in your gut and increase the bad microbes in your gut. And this increase the risk of bowel disease. Actually, this bowel disease is a type of digestive problem when your immune system attacks your bowel which causes it to get inflamed. So, avoiding smoking is better for your gut and overall health.
10. Consider a Plant-Based Diet
Always try to take vegetarian diet. Eating a vegetarian or plant-based diet can be good for your gut. These diets have a lot of prebiotic fiber, which helps good bacteria grow. Studies show that people who eat more plants have less gut inflammation and healthier gut bacteria.
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