GET SERIOUS ABOUT YOUR GUT HEALTH
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A most wonderful day to you all, let me begin this article by saying, I am jumping on board indeed, with one of the hottest subjects in health. And that is, having a healthy gut. As you probably already know, to have a healthy gut fiber is a must. Fiber is a plant base carbohydrate that will help keep you regular, and it will also feed the good bacteria in your gut. To produce short-chain fatty acids that your gut will use to curb inflammation and keep your immune system strong.
Researchers have found that our immunity, our mental health, and even how well we may sleep at night are all linked to the health of our gastrointestinal system. The bottom line, heaven a healthy gut is a must. Also, research has found that fiber can smash your risk of developing colon cancer and breast cancer. We must have fiber rich foods, such as whole-grain and legumes. It is recommended that women should eat 25 grams of fiber a day and men 40 grams of fiber a day however, most people only reach about 15 grams per day.
You want to eat fruit and veggies every day, but not the same ones every day. As it is good to have any kind of produce in your diet on a daily basis, it’s even better to switch up your greens and reds and yellows. It’s thought that a wide range of microbes, will keep inflammation at Bay, by Booster our immune system, 70% of which is in our gut, and will lower our risk for diseases like colon cancer and diabetes.
More than likely, you have probably heard of probiotics: live bacteria, that aid digestion, help to keep us regular, and boost our immune system. These microbes are available in fermented foods, however, there are also supplements that claim to deliver these microorganisms to our gut in a Little pill. This sounds amazingly convenient, but the science is still out about, if they are legal. Dr. Miller, says we don’t know if the bacteria ever makes it to your gut.
What we have to understand and put a spotlight on, because of greed my sisters and brothers, most probiotic supplements, in fact, supplements in general, are not subjects to FDA approval. So their claims might be unverified. Instead of taking a chance, I personally eat foods that are loaded with good for you bacteria like yogurt, miso, and kimchi. And I strongly suggest, you do as well. CBD can also be very helpful for your gut, the brand that I recommend is MyDailyChoice (HempWorx), there’s a link at the bottom of this page that will walk you through the door and give you any information that you might need, also to purchase.
And please don’t forget to add prebiotics to your plate. Prebiotics are a type of fiber that passes undigested into the colon, this is where probiotics and good bacteria feast on them; they are found in foods like onions, oatmeal, asparagus, and walnuts. I’m sure you have seen, celebrity nutritionists touting them in pill form, however my friends, once again, I suggest strongly, in skipping the supplements all together, and go straight to the fridge.
EATING ON THE GO
We have all one time or another engage in eating on the go however, it is a recipe for a tummy woes, like indigestion and not really feeling full. The brain and the gut are constantly communicating but when you are rushing to eat, they don’t fully get the message across that you are full, explains Dr. Nandyal. So you can actually eat a good meal, but leave the table and still be hungry.
When one is blazing through the contents of their plate, it means more than likely they are not chewing very well, which means it can spell trouble later on. If bacteria in the gut have access to undigested food, it can lead to gassiness and bloating. However, this food can also be misinterpreted as an invader by our immune system, which can hike up information in the gut.
SLEEP IS A MUST
We all know we need sleep to make it through the workday, spin class, and PTA meetings. But shut-eye is also a major key for gut health. Not sleeping is just as bad as a poor diet, and inadequate rest can impact the microbiome. A study that was published in the journal, Molecular Metabolism found that after just two nights of poor sleep, people would have less beneficial bacteria in their gut.
Skimping on sleep can also impact your gut via food choices. You may notice that you are craving a lot of sugar or carbs when you are not receiving the proper rest, and that’s your body trying to get a quick hit of energy. When we are reaching for indulgent foods, it’s like we’re skimping on the fiber-rich ones that keeps us full and feed our microbes. In addition, in having enough sleep try to stick with the same sleep schedule 7 days a week, we know that the gut likes a consistent routine. For me, I go to bed and wake up at the same time throughout the week and I have no problems at all sleeping or waking up in the morning, feeling amazingly fresh.
As we all know, there is absolutely no magic pill for good health however, exercise comes pretty bloody will close. Working out has shown to benefit the brain and heart health, the immunity, and mood, just to name a few advantages. It also can even slash our odds of developing certain cancers. So my friends, it makes perfectly since that breaking a sweat has perks for the gut as well.
Working out also reduce stress, wish takes a toll on the gut and keeps things moving, which could all be part of the reason why it promotes a good environment. Exercise also seems to hike up the diversity and a number of good bacteria. A study in 2018, in Medicine & Science in Sports & Exercise found that it increased microbes that helps reduce inflammation, support a healthy metabolism and fight insulin resistance.
STRESS AND YOUR GUT
Let us understand, stress is a serious foe to many organs including your gut. When the body senses stress it gets ready do you have a major fight or flee the situation, shifting resources and some energy to pump the heart faster or elevate breathing. This is why that so many people get backed up or have stomach problems when they are work up. Our bodies are basically saying now is not the time to think about digestion or going to the bathroom.
Research has found that stress flips a switch in the gut, leading neutral microbes to turn into the harmful ones. Which can bring on GI symptoms and potentially hike up inflammation. It’s also thought that anxiety damages the protective lining of our gut, leaving microbes to travel outside the colon, that can lead to inflammation. However cutting back on stress or reframing can be a game changer.
There is no one way to de-stress, whatever you do will be helpful as long as it is healthy. Like having a very relaxing bath or hanging out with your furry Friends, a long walk or run, a whirlpool, listening to some of your favorite music. Things of this nature, can prove most helpful. And let us not forget spending time outdoors has also been linked to less anxiety and increasing happiness. Also, CBD oil has proven to be most sufficient in dealing with anxiety and stress.
I sincerely hope that this information will help you to have and keep a healthy body, and understanding how important it is to have a healthy gut. Our only mission here at weightlifting for a beautiful world, is to help you live a long healthy quality life, and we take our mission very seriously.
May good health and prosperity be always with you.
Humbly yours Paul Earl.