By Srinivas Vivek
The underlying connection between gut and overall health is already well established by science. However, countless studies on the same subject have shown that the human gut is much more complex and has different effects on one’s health. All of these studies and studies require the importance of intestinal health, which at times seems impossible.
Cheat code for a healthy gut
However, with the right strategy and effort, this goal can be easily achieved. Try these simple cheat code techniques to achieve gut health-
Remove unfriendly items from your diet
Your spicy or oily dinner should not always be blamed for every gastric problem or indigestion problem. While this may be a factor, habits such as high sugar intake, over-processed foods, smoking, alcohol and frequent use of painkillers also play an important role in affecting your gut.
Why do you think that is? This is because the gut has a lining that acts as a shield and prevents germs as well as harmful substances from entering the body. Any damage to the lining results in imbalance in intestinal microbiota, peptic ulcer, acid reflux, indigestion, heartburn, etc.
How to prevent it from happening? Avoid sugary, soft or other sugary, soft or sugary drinks. Adding to this, try to quit smoking and alcohol without hesitation. You should also avoid frequent use of painkillers such as ibuprofen and paracetamol. Packaged soups, hotdogs, nuggets and all other over-processed foods are a big no-no!
Repair with collagen
On the way to strengthening your gut, getting rid of friendly habits is only half the journey. The other half depends on how properly the damaged intestine is repaired. Food, including collagen, is one of the scientifically proven sources that helps the intestines repair in a better way.
Simply put, collagen is a protein present in our bones, muscles, connective tissue, joints and skin. The ingredient plays an important role in strengthening and rebuilding the digestive system as well as the intestines. Collagen is made naturally in the body. However, as we age, the number of products seems to decrease, which forces us to take in food.
Why is this essential? This is because glycine and glutamine in collagen-rich foods help maintain a small finger-like projection in the gut called villi. They further help in food absorption and digestion. Collagen-rich foods also improve the integrity of intestinal health and prevent leaking intestines.
How to swallow collagen? Eat bone broth because it is the best proven supply for collagen. Egg whites, fish and chicken broth are also considered collagen-rich foods.
Your gut is home to about 40 million microbial species where some germs contribute beneficial effects while others do nothing. A healthy gut needs to maintain a fine balance between good and bad germs. However, frequent infections, improper eating habits, lifestyle and stress affect balance, which need to be treated with prebiotics and probiotics.
Probiotics help restore a good microbial population in the gut. They help prevent and reduce intestinal inflammation as well as strengthen intestinal barriers. Prebiotics, on the other hand, which are found in most fiber-rich foods, provide anti-inflammatory effects and intestinal motility. This combination of biotics helps to improve intestinal health.
What is the best possible source of biotic? Eat green leafy vegetables, fenugreek, banana stems, resistant starch, whole grains and buckwheat, some excellent sources of prebiotics. Include probiotics from homemade yogurt, buttermilk, sauerkraut, pickles, kefir and kambucha.
Strengthen the functioning of the digestive system
Improved digestion improves intestinal health. An improper digestive system damages the intestines and stores fat in the body, along with nutritional deficiencies, improper blood sugar levels and health complications such as irritable bowel disease, heartburn, diarrhea, etc. Efficacy of digestive system with enzymes and anti-inflammatory.
Digestive enzymes play an important role in breaking down food components into proteins, carbohydrates, fats, vitamins and nutrients. They prevent malabsorption and intestinal leakage. On the other hand, dietary polyphenols like turmeric and ginger improve intestinal obstruction, reduce inflammation and promote the growth of good bacteria.
How can we ensure the best function of the digestive system? The first step is to include spices like turmeric, ginger and cinnamon in every meal of your diet. Your food should be overcooked and undercooked so that it cannot be digested.
Intestinal balance with good habits
Although improving your diet is an essential step in ensuring intestinal health; Dumping harmful habits, and also the tendency of digestive energy to improve the functioning of your gut is also required. Some good habits such as physical activity, good sleep and hydration further improve your bowel function.
Physical activity improves overall bowel function by increasing the number of beneficial intestinal germs. Good sleep helps prevent bad germs from crowding out good germs in the gut. Adequate fluid intake can help control bowel movements as well as prevent constipation.
Stay away from stress
Various reports highlight the fact that your state of mind can affect your gut health and vice versa. Stress, depression, anxiety or any kind of mental illness increases bowel motility, causes esophageal spasms and starts producing acid. They impair digestion and can lead to diarrhea or constipation. Therefore, it is important to stay away from depression, triggers and negativity to improve bowel and overall health.
The gut is associated with every aspect of one’s overall health. Taking proper care is essential for the overall health of your body, mind and soul. Thus, introducing hygienic foods and exercises is essential as they have been found to significantly improve one’s physical and mental well-being.
(The author is Srinivas Vivek, co-founder, Resolve Active Care. Bangalore-based Resolve is an integrated digital health and wellness service provider. The article is for informational purposes only. Please consult a health professional and medical professional before starting any therapy or medication.) Published opinions do not reflect the official position or policy of Personal and Financial Express Online.)